CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog* 5/5 Leg Swings Forward + Back 25ft Heel Walk 5/5 Leg Swings Left + Right 25ft Toe Walk 5 Push-Up to Down Dog *In 2nd round, switch to a 400m Run Workout Metcon (Time) FOR TIME 1 Mile Run 50 Back...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Groiners 8 Bootstrap Squats 8/8 Bodyweight Single Leg RDL 8 Goblet Squat :30 BikeCOACHES ONLY *After the Warm-up have everyone grab a barbell and meet on the floor to go over the teaching of the Front Squat. Strength...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 200m Run Workout Metcon (No Measure) 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice,...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 2 ROUNDS 8 DB Around the World 8 Lunges :20 Bike (EZ) Into… 2 ROUNDS 6 Banded OH Pull-Aparts 6 Step-Ups :20 Bike (MOD) Into… 2 ROUNDS 4 DB Strict Press 4 Box Jumps :15 (HARD) Strength Shoulder...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 ROUND :45 Bike (Mod) 12 Air Squats 6 Burpees (EZ Pace) Into… 1 ROUND :30 Bike (Mod-Hard) 10 Barbell Back Squats 6 Burpees (Fast) Workout “NCMETCON BASELINE II.I...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Arms Only Rowing 10 PVC Pass Thrus :30 Active Hang 10 Deadbugs 1 ROUND :30 Arms + Body Rowing 10 Snatch Grip Deadlifts 10 Kip Swing 10 Tuck-ups 1 ROUND :30 Full Body Rowing 10 Snatch High Pulls 10 Dynamic Kip Swing...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog* 5/5 Leg Swings Forward + Back 25ft Heel Walk 5/5 Leg Swings Left + Right 25ft Toe Walk 5 Push-Up to Down Dog *In 2nd round, switch to a 400m Run Workout Metcon (Time) FOR TIME 1 Mile Run...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Strength Shoulder Press (1×3 @ 90%) 1×3 @ 70%* 1×3 @...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups 10 Straight Arm Banded Lat Pull-Down 10 Tuck-Ups Workout Metcon (Time) FOR TIME 10-20-30-40-50...Read More