CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY 20 Alt. Standing Trunk Twists (Feet Shoulder Width) 15 Slam Balls 10 Empty Barbell Strict Press 5 of Each (Arm Circle Complex)…Forward Wide / Back Wide / Forward Small / Back Small -No Additional Rest b/t Set- Strength Shoulder...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS Lateral/Side Shuffle (25m one direction + 25m back) 10 Calf Raises 5/5 Single Leg Good Mornings 5 Empty Barbell Dip + Jumps (maintain a hook grip) :30 EZ Row Strength Metcon (Weight) PART 1) EVERY 2:00 x 6 SETS* 2 Power...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Run 400m as a Group Into… 3 SETS 8 DB Good Mornings 4 Up-Downs 8 Scap Push-Ups 4/4 Single DB Deficit Push-Up 4/4 Single DB Farmer Lunge Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (10-10-10*) *Start Moderate-Light then Moderate then Moderate-Heavy FOCUS: Bench Press…rebuilding across the month to a new Heavy 4-Rep. GOAL: RPE 6-7 | Volume and time under tension. Your final 10 today should be significantly heavier than your 10 last week. Not looking for a...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 15/12 Cal Ski 20 GHD Sit-Ups 3 Rope Climbs (Score is Time) GOAL: EFFORT| RPE 6-7 — Love me a a workout that per-fatigues muscle groups before tackling a higher skill movement! Ski erg/ GHD’s are going to toast the midline/...Read More
