CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Tuck-Ups w/ :02 Hold INTO.. 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press...Read More
CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 SET (5:00 CAP) 7/7 DB Curl to Arnold Press :20 DB Overhead Hold 12 Bird Dogs 10 Curtsey Lunges Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 3/3 DB Windmills (Athlete Choice, Light) 3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* *3...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle Clean Workout Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Optional Cool...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 20 Box Jumps (24/20)* 2 Rope Climbs 15′ HS Walk 1 Rope Climb *Fast cycling allowed today if you have that skill and are comfortable with rebounding. (Score is Time)GOAL: SPRINT. This is meant to be fast AF. The workout originally...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack* 4 Alt. Step-Overs 4 Medicine Ball Squat Cleans *At the 2:30 mark, switch to a Lungester … Lunge-Lunge-Thruster w/Med. Ball Into … 2 ROUNDS 5/5 Moose Antlers 5 Push-Up to Down Dog...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) AMRAP x 10 MINUTES Row for Meters* *SPM must stay below 23 the entire row. (Score is Meters)GOAL: Learn to control your breathing and your stroke rate. I didn’t say you couldn’t row with powerful strokes…learn how to produce power and keep your stroke rate...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run + Alt. Groiners in remaining time MIN 2 – 5/5 Ankle Circles + 20 Single-Unders MIN 3 – 150/100m Row + 5-8 Body Weight Good Mornings Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8...Read More
