CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 10/8 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 20/15 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 10/8 Cal Bike *Bike must reset to...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row* :30/:30 Single Arm Overhead KB/DB Carry or Hold 6-8 Supinated Ring Row 10 Hollow Rocks *1st Round – Arms + Hips only 2nd Round – Arms + Hips + ½ Slide only 3rd Round – Full stroke Workout Metcon...Read More
CrossFit Mettle and Honor – CrossFit Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon RX: Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY :30 Row into :30 Max KB Deadlifts :30 Row into :30 Max KB Upright Rows :30 KB Swings into :30 KB Front Rack Hold :30 Glute Bridges into :30 Plank -:30 Walking Rest- Skill Metcon (Weight) 6 SETS FOR...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY 20:00 Bike* *Nasal Breathing Only. Eyes forward whole ride, no hanging head. (No Measure)GOAL: Chill. Breath. Flow. There is SO MUCH good stuff that can come out of efforts like this. Reset the intention between the ears, keep your breathing under control,...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:50 ON / :10 OFF) MIN 1: Step-Overs MIN 2: Up-Downs MIN 3: Single Arm Russian KB Swings* MIN 4: Ring Rows MIN 5: Staggered Stance Good Mornings* *Switch to the opposite arm/leg once you reach the :25 mark...Read More
