Category

WOD
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS 100m Run (EZ Pace) 25ft Walking Samson Stretch 25ft High Knees 25ft Walking Staggered Stance Good Mornings 25ft Butt Kickers 25ft Hurdler Walks 25ft Bunny Hops 100m Run (EZ Pace) Into… 2 ROUNDS 8 Alt. DB Goblet Lunges 5/5 Ankle Rotations (Clockwise/ Counter...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 EZ Bike 10 Slam Ball Deadlifts 8 Alt. Groiners 6 Plank to Pikes INTO… 2 ROUNDS :45 MOD Bike 10 Slam Ball G2OH 8 BW Alt. Forward Lunges 6 Up-Downs Workout Metcon (Time) FOR TIME 50/40 Cal Bike 40 Slam...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5/5 Single Arm DB Upright Row 5/5 DB Strict Press 5 Scap Push-ups INTO… AMRAP x 3 MINUTES 5/5 Single Arm DB Bent Over Row 5/5 DB Snatch 50m Run Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY*...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (8 MIN CAP) :30 Single Unders 20 Piked Shoulder Taps 10 PVC Pass Thrus 10 Barbell Strict Press 10 Snatch Grip Deadlift INTO… 2 ROUNDS :30 High Jump Single Unders or Doubles 20 Piked Shoulder Taps 10 PVC Around the Worlds 8 Barbell...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Slam Ball Deadlift 20 Alt. Plank Hip Taps :30 Cardio Choice (EZ-MOD) INTO… AMRAP x 4 MINUTES 10 Slam Ball Ground To Overhead 20 Banded Pull-Aparts :30 Cardio Choice (MOD-HARD) Workout Metcon (1 Rounds for calories) EMOM x 25 MINUTES...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – 12 Step-Ups + Max Groiners MIN 3 – :45 Push-Up to Pike MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows Workout “STRAIGHT 100.” (Time) FOR TIME...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 200m Run @ Mod Pace 10/10 Leg Swings 10 Scap Pull-Ups :30 Hollow Hold Into… 2 ROUNDS 100m Run @ Hard Pace 10 Straight Leg Sit-Ups 10 Banded Pull Aparts 10 Banded Face Pulls Strength Metcon (No Measure) 3 SETS 12-15 PVC Banded...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 8 Alt. Samson Stretches 8 Up-Down + 2 Scap Push-Ups 8 Slow Push-Ups (Knee Push-Ups Optional) :10 Top of the Dip Hold* :10 Bottom of the Dip Hold* *Complete both holds on Box. Into… 2 ROUNDS 6 Clean Deadlifts 6 Cuban Presses* 6...
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