CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 1 Push-Up + 2 Alt. Groiners 5 Scap Pull-Ups (scap depressions) 10 Banded Lat Pull Downs INTO… 2 ROUNDS 1:30 Row 5 Burpees 5 Scap Retracts (lat activations) 10/10 Single Arm Banded Lat Pull Downs Strength Metcon (No Measure)...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :45 Row 8 PVC Pass-Thrus 8 Air Squats 10 Sit-Ups Into… 1-2 ROUNDS (Time Permitting) 8 PVC Muscle Snatches 8 PVC OH Squats 10 Wall Ball Shots 10 Ring Rows Workout Metcon (Time) 3 SETS 50 Wall Balls (20/14)|(14/10) 40 Sit-Ups 300/250m Row...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 EZ Bike 10 Alt. Step-Ups 8 Air Squats 6 Ring Rows INTO… 1 ROUND :45 MOD Bike 5/5 Single Leg Step-Ups 8 Med Ball Front Squats 6 Scap Pull-Ups INTO… 1 ROUND :30 FAST Bike 10 Box Jumps 8 Med...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single Unders 10 Alt. Cossack Squats :20 Hollow Hold (2nd Round, Perform 10 Sit-Ups) 10 Scap Pull-Ups (2nd Round, Perform 10 Ring Rows) Into… 1 ROUND 10 Jump Rope Complex (Single + Single + High Jump) 8 Sumo Good Morning :10 Ring...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 1-2 ROUNDS 10/10 Wrist Rolls 8 Alt. 90/90 Hip Stretch 6 Alt. Samson Stretch 4 Plank to Down Dog Into… AMRAP IN REMAINDER OF TIME :30 Bike EZ Pace 8 Alt. Step-Ups 4 Tempo Push-Ups (1111) 4/4 DB Strict Press...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 10 Slow Scap Push-ups 20 Alt. Shoulder Taps 20 Plate Hops 15 Banded Good Mornings INTO…. 1 ROUND 10 Alt. Groiners 5 Up-Downs 5 Tempo Push-ups @ 32X1 (option to use knees for assistance) 5 KB Deadlifts Strength Metcon...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 150/100 Row 5/5 Moose Antlers 5 Empty Barbell Cuban Presses :30 Empty Barbell Front Rack Hold Strength Shoulder Press (6-6-6*) *1+1/2 Strict Press 1 Rep = Press to OH + Descend to Forehead Height + Press to OH +...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 25’ LINE DRILLS (3:00 MAX) Samson Lunges Toy Soldiers Knee Hugs Quad Pulls Toe Walks Heel Walks Butt Kickers High Knees INTO… AMRAP x 3 MINUTES 10 Alt. Plank Shoulder Taps 8 Alt. Lunges 3/3 Turkish Sit Ups Workout Metcon (Time) 2 ROUNDS...Read More

CrossFit Mettle and Honor – NC FLEXRead More