CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Cardio Choice 10 Alt Curtsy Lunges 5/5 Lateral Step-Ups 10 BB RDL :10/:10 SL Glute Bridge Hold 5 Knee Push-Ups Workout Metcon (No Measure) 3 SETS FOR QUALITY 1:30 Row/Bike/Ski* 15 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate) 20 Lateral Box...Read More

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 (:40 ON / :20 OFF) MIN 1 – Box Step-Ups → R2: Box Jumps MIN 2 – Dead Bugs → R2: Sit-Ups MIN 3 – Single Unders → R2: Double Unders or Dubs Practice MIN 4 – Air Squats →...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (8:00 CAP) 100m Run 10 Up-Downs 5 Lunge-Lunge-Squats :30 Squat Hold Into… 2 SETS 100m Run 10 Burpees 15 Air Squats Strength Back Squat (1×5 / 1×5 / 1×5*) 1×5 @65% 1×5 @75% 1×5 @85% *Back Squat Based off of 90% of Heavy...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 ROUNDS 12/8 Cal Row 6 Inchworms + Double Push-up 12 Hollow Rocks 6 Arm Haulers (Slow and Controlled) Into… AMRAP IN REMAINING TIME 6/6 SA Ring Rows 8 Strict Hanging Knee Raises 8 DB Around The Worlds Workout Metcon...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 12 Step-Ups 10 Push-Up to Pike 8 Jefferson Curls 6 Deadbugs Into… AMRAP x 4 MINUTES 6 Low Box Jumps 6 Pike Push-Ups or Push-Ups 8 Barbell RDL 12 Straight Leg Sit-Ups Strength Deadlift (1×5 / 1×5 / 1×5*) 1×5 @65%...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 30 Mountain Climbers + Max Plank MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press MIN 3 – 10 Scap Pull-Ups + Max Bar Hang MIN 4 – 10 Up-Downs + Max Shoulder Taps MIN...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (8:00 CAP) 1:00 Bike EZ Pace 10 Scap Push-Ups 8 Clean Deadlifts 8 Barbell Strict Press Into… 1 ROUND :45 Bike Mod Pace 8 Alt. Bird Dogs 6 Barbell Upright Rows 6 Barbell Strict Press + :20 OH Hold after final rep Into…...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Wall Ball Ground to OH 10 Scap Pull-Ups 5/5 Hand Over Hand Ring Row (Single Ring)* Into… 1 ROUND 200m Run 8 Wall Ball Push Press 8 Tuck-Ups 6/6 Single Arm Ring Rows Into… 1 ROUND 400m Run 6 Wall...Read More