CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3:00 EZ Row :30 L/R Samson Stretch 1:00 Mod Row @ workout pace INTO… 3 SETS :15 High Knees :15 Butt Kickers 10 Reverse Lunges with WB 10 WB Strict Presses (:03 descent) Strength Shoulder Press (Heavy 3-Rep) ON A 15:00 RUNNING CLOCK…...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2:00 Bike or Run INTO… 2 ROUNDS 10/10 Single Arm Banded Lat Push Downs 5 Scap Retractions on Pull-Up Bar 5 PVC 3-Point Contact Drill* 5 Cat/Cows *Line a PVC pipe behind you…one hand up top and the other at the bottom. Squeeze...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 3 Cat/Cows 3 Up-Downs 3 Air Squats 5 Cal Bike (moderate pace) INTO… AMRAP x 3 MINUTES 3/3 Moose Antlers 4 Single Arm Alt. DB Burpee 4 Goblet Squats 6 Cal Bike (hard pace) Strength Bench Press (10-8-6*) *Start...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) :40 EZ Bike 8 Sumo Stance Good Morning 8 KB Deadlift 8 KB Upright Row 8 Russian KB Swings 8 Scap Pull-Ups Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – :40 KB Sumo Deadlift High Pull (53/35)|(35/26)*...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Single Unders* 12 Alt. Shoulder Taps** 8 Air Squats *@ 2:30 perform Single + Single + High Jump **@2:30 perform Push-Ups Workout Metcon (1 Rounds for reps) 4 SETS* AMRAP x 6 MINUTES 10-20-30 and so on… Double Unders 5-10-15...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 7 Up Downs 7 MB Front Squats 7 Scap Pull Ups INTO… 2 ROUNDS 7 Up Downs to Target 7 MB Thrusters 7 Kip Swings INTO… 2 ROUNDS 7 Up Downs Over Barbell 7 Wall Balls 7 Kipping Knee Raises or...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1:00 Cal Bike INTO… AMRAP x 6 MINUTES 5 Barbell Clean Deadlifts 5 Barbell Upright Rows 5 Barbell High Hang Muscle Cleans 5/5 Lateral Box Step Ups Extended Warm-up Metcon (No Measure) 3 SETS* 1 Clean Pull + 2 Hang Power Cleans +...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS 10 Alt Lunges w/ Twist 8 Alt Deep Side Lunges 10 Jumping Air Squat* 8 Russian KB Swing 100m Run *Controlled Squat down then light jump that extends the hips/knees with a soft landing in the ¼ Squat position. Strength Back...Read More