CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 WORK / :15 REST) MIN 1 / MIN 5: Band Pull-Aparts MIN 2 / MIN 6: Single DB Strict Press / Single DB Push Press MIN 3 / MIN 7: Scap Push-Ups MIN 4 / MIN 8: Small...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Easy Mod Pace MIN 2 – 6/6 SA DB Front Squat + Strict Press MIN 3 – 6/6 SA Ring Row + Max Bar Hang MIN 4 – :20 Hollow Hold + :20...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 20 Single Unders 10 High Hang Muscle Cleans 10 Elbow Punches 10 Slow Dead Bugs Strength Metcon (Weight) ON A 8:00 RUNNING CLOCK… Build to a Moderate 3-Rep Hang Power Clean -Rest As Needed- Into… EVERY :30 x 8...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 15 Scap Pull-Ups 15 Scap Push-Ups 5/5 Single Arm Ring Rows 10 Push-Up to Pike 5 Strict Pull-Ups + Knees to Elbow 5 Tempo Barbell Strict Press (30X1) Workout Metcon (Time) FOR TIME 75 Burpees 10 Rope Climbs 25 Push...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Post-Workout…Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure) B. NC60 Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog Immediately into… 2 SETS 10 Slow...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 Rounds (8:00 CAP) :30 Bike @ EZ Pace 7 Inchworms + Shoulder Tap * 7/7 DB Deadlift 7 Tuck Ups Into…. 2 Rounds :15 Bike @ Mod Pace 7 Scap Push-Ups 7 Up-Downs *Inchworm + Tap (R) + Tap (L) = 1...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 800m Run -Rest Equal Time- 400m Run -Rest Equal Time- 200m Run -Rest Equal Time- 400m Run -Rest Equal Time- 800m Run (Score is Time)GOAL: GO. These should be 90% from the start. Be mindful of the diminishing rest in the first half...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN AMRAP 20 Singles or DUs 8 Scap pull ups 5 Kip swings 10 Ring Rows 10 Cossack squats Workout 45 MIN HARD CAP Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily...Read More
