CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike* 20 Single Unders** 10 Alternating Step-ups Unweighted 5/5 Single DB Bent Over Rows *Increase the pace of the bike every round. **After the first round, option to advance to double unders Skill Metcon (No Measure) 2 SETS...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
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 Toes to Bar 20 Up-Downs Over Rower 25/20 Cal Row (Score is Rounds + Reps)GOAL: EFFORT | RPE 6-7 — Let’s get those hip flexors stronger! This is just a head down and grind kind of...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2-3 ROUNDS (7:00 CAP) 10/8 Cal Row 8 Alt. Bird Dogs 8 Sumo Stance Good Mornings 5 Reps of IYT’s w. Change Plates* *In a bent over position, with straight arms and thumbs pointed up towards the ceiling, mimic the IYT shape. I...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:50 ON/ :10 OFF) MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional) MIN 2 – :20 Single Unders into Max Double Unders/Attempts MIN 3 – :20 Bootstrappers into Max Good Mornings MIN 4 – :20 Single Unders into Max...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – 5 Slam Ball Deadlifts + Max Slam Ball Lunges MIN 2 – 10 Scap Push-Ups + Max Shoulder Taps Into… EMOM x 4 MINUTES MIN 1 – 5 Slam Balls + 5 Box Jumps MIN 2...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 15 Calf Raises 5/5 Single Leg Good Mornings 10 Alt. Lunges Into … 2 ROUNDS 20 High Jump Single Unders* 10 Empty Barbell RDLs 5 Up & Overs w/Empty Barbell** 10 Back Rack Alt. Lunges *2nd Round: Double Under practice **Front...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Bike 8 Alt. Cossack Squats 6 Air Squats w/Med. Ball Press Out* 4 Push-Up to Pike *In the bottom of each squat, press the medicine ball straight out in front. Into .. 2 ROUNDS 5 Air Squats @...Read More
