CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1:00 EZ Bike :30 Mod-Hard Bike* :30 EZ Bike Into… 2 SETS (empty barbell) 5 Pike to Push-Ups 5 Up-Down Over Bar 5 High Hang Muscle Cleans 10 Alt. Elbow Punches 3 Slow Hang Power Clean Drops** *Should be less than workout pace....Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMARAP x 6 MINUTES :30 Row @ moderate pace 6/6 Leg Swings 6 Up-Downs + Scap Push-Up 6 Step-Ups Workout Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter RunIn honor of U.S. Army Staff Sergeant...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 3/3 DB Scap Push-Ups (3 Reps w/one hand on a DB, then switch hands) 5 Scap Retracts* 7/5 Cal Row INTO… 2 ROUNDS 10 Alt. DB Deadlift 5/5 Single Arm DB Upright Row 5 Kip Swings + 5 Kipping...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Run 200m as a group Into… 3-4 ROUNDS 4 Inchworms + Push-Up 8 Tuck-Ups* 8 Alt. DB Bent Over Row 8 Barbell Strict Press + :15 OH Hold** *In Round 3 and 4, perform 8 V-Ups. ** In Round 3...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3-5 SETS 5-7 Weighted Pull-Ups Immediately Into… 1:00 Weighted Dead Hang* *1:00 Max hold time. Make sure to come down safely. Have a box or platform set up to the side or drop the weight then come down. 2.) 15-12-9 Unbroken 1+1/2...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4 SETS 7-10 Barbell Hip Thrusts (Heavy & Slow) Immediately Into… 15 Ring Push-Ups Immediately Into… 1:00 Ring FLR -Rest as Needed b/t Sets- FOCUS: Heavy Lower Posterior / Upper Push TIME: 25-30min GOAL: RPE 8-9 | Running it back to the week...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 3 Clean & Jerk (Athlete Choice)* MIN 2 – 1:00 Cardio Sprint MIN 3 – Rest *Goal is to build to a mod-heavy but crisp Power Clean & Jerk triple across the 7 sets. FOCUS: Athletic...Read More
