CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 Deadbugs MIN 5 – 10 Up-Downs *Athletes can keep Warm-Up KB for Teaching....Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN CAP 400m Run 5 burpees 5 squats 5 inch worms+push up 6 lunges Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX,...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Plate Around the Worlds 5 Up-Downs w/Jump to Plate 5 Squats w/ Plate Press Out Into … 2 ROUNDS 3 Inch Worms w/Push-Up to Down Dog :30 Tuck Hold 10 SLOW Arm Haulers :30/:30 Single Arm Overhead Plate...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 WORK / :15 REST) MIN 1: Row (Easy Pace) MIN 2: Lunge – Lunge- Squat MIN 3: Row (Moderate Pace) MIN 4: Single DB Curl to Press MIN 5: Row (Fast Pace) MIN 6: Scap Pull-Ups *After the...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Step-Ups 10 Slow Tuck-ups 20 Slow Alt. Bicycle Crunches 5/5 Alt. DB Sumo Deadlifts 5/5 SA DB Upright Rows *After the warm-up have your athletes grab a barbell to review the Points of Performance of the Deadlift. Strength...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1:00 Bike (:30 EZ / :30 Mod) Into… 4 SETS (:20 ON/:10 OFF)* MOVT 1 – Air Squat MOVT 2 – Shoulder Taps MOVT 3 – Inch Worm *1st Round = Air Squat, Shoulder Taps, Inch Worm 2nd Round = WB Front Squat,...Read More

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 8 Slow Air Squats 8 Good Mornings (Barbell optional) 16 Mountain Climbers Into 3 ROUNDS 5 High Jumps 5 Barbell High Pulls 5/5 Elbow Punches Skill Metcon (Weight) EMOM x 10 MINUTES* 1 Hang Power Clean w/ :02 Pause at...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 5 MIN CAP 400m Run 5 burpees 5 squats 5 inch worms+push up 6 lunges Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of...Read More