CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 25/20 Cal Bike (2:00 CAP) AMRAP IN TIME REMAINING… 3/3 Moose Antlers :10 Active Bar Hang + 5 Kip Swings 3 Push-Up to Down Dog Strength Metcon (No Measure) 3 SETS ON A 3:30 RUNNING CLOCK… 20 Alt....Read More

CrossFit Mettle and Honor – NC FLEXRead More

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CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) FOR QUALITY 30 Wide Grip Banded Face Pulls Max Strict Pull-Up (Any Variety) 30 Bench Dips 20 Banded Push-Ups 30 Narrow Grip Banded Pull Downs Max Strict Pull-Ups (Any Variety) 30 Banded Tricep Extensions 20 Banded Push-Ups (No Measure) GOAL: RPE 6-7 | Fun...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS (8:00 CAP) :45 Row 8 Cat Cows 8 Good Mornings* 8 Scap Push-Ups** *In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB Swing. **In Round 2, perform 8 Piked Alternating Shoulder Taps. In Round...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 10 MINUTES 15 Handstand Push-Ups 5 Deadlifts (315/205) 15 Chest to Bar Pull-Ups 5 Deadlifts 25/20 Cal Bike -Rest 4:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Set) GOAL: EFFORT | RPE...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 6 MINUTES 5 Cat/Cows + 5 Bodyweight Good Mornings 10 Barbell Clean Deadlifts* 5/5 Single Leg Box Step-ups 5 KB Deadlifts + Russian KB Swings *At the 3:00 mark switch to 5 Upright Rows +10 Elbow Punches Extended Warm-up Metcon (Weight)...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) EMOM x 10 MINUTES MIN 1 – 20 Box Jump Overs (24/20) MIN 2 – :50 Max Distance HS Walk (Score is Total HS Walk Distance) GOAL: SPRINT | RPE 6-7 — All gas in the first minute! If unable to complete 20 reps in...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 Up-Downs → 10 Burpees → 8 Burpees Over Bar* 10 Clean Deadlifts + High Pulls 20 Elbow Punches 10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar* *Round 2 perform Burpees & Knees to Chest....Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 1 ROUND 5 Scap Pull-Ups 10 Ring Rows 5 BW Lunge-Lunge-Squats INTO… 1 ROUND 5 Kip Swings (challenge for pause/beat swings!) 10 Jumping Pull-Ups 5 Barbell Front Squats INTO… 1 ROUND 5 Bigger Kip Swings 3-5 Strict Pull-Ups 5 Barbell Thrusters Strength Front...Read More