CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 5 KB Deadlifts (Athlete Choice)* 5 Russian KB Swings 10 KB Goblet Squats 5 Russian KB Swings 5 KB Deadlifts *KB should be light enough to perform the whole complex unbroken each round! Workout “WHISKEY TANGO FOXTROT” (Time)...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike Mod 6 Up Downs + 6 Scap Push Ups 6 Elbow Punches + 6 Strict Presses Into… 2 ROUNDS :30 Bike Fast 6 Push-Up To Pike 6 Push Presses + 6 Push Jerks Strength Push Jerk (Heavy 3-Rep )...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (2:00 Cap) 20 Plate Hops* 10 Plate Ground to OH 10 Alt. Cossack Squats 6 Push-Up to Toe Tap** 1 ROUND (2:00 Cap) 8 Clean Deadlift 8 Elbow Punches 8 Alt. Lunges 8 Up-Down to Plate 1 ROUND (2:00 Cap) 6 Hang Muscle...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 1:00 Bike EZ to Moderate Immediately Into.. 2 SETS 6/6 Lunges 10 Tuck-Ups 6/6 Step-Ups :10 Bar Hang Then, 1 SET 6/6 KB Goblet Alt. Step-Ups 10 Strict Knees to Chest …In remaining time Mod-Hard Bike Workout Metcon (Calories) EMOM...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) JUMP ROPE WARM-UP (4:00 Cap) 20 Single Unders 10 Right Leg Singles 10 Left Leg Singles 20 Alt. Singles 10 Forward/Backward Hop 10 Right/Left Hop 10 Scissor Kick Singles 10 Single, Single, High Jump 10 Penguin Hops (Single Tap) 10 Penguin Hops (Double Tap) :30...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 Sets 6 Push-Up to Pike 6/6 Moose Antlers 6 Cat Cows 6/6 Alt. Groiners 2 Sets 6/6 DB Arnold Press 6/6 DB Crossbody Deadlifts 6/6 SA DB Bent Over Row 6/6 SA DB Upright Rows 2 Sets 6 Slam Ball Cossack Squats 6 Slam...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON AN 8:00 RUNNING CLOCK… 2 Sets 100m Run 8 Bootstraps 8 Cossack Squats 8 Push-Up to Pike 2 Sets 100m Run 8 Med Ball Squats 8 DB Strict Press 8 Alt. V-Ups 2 Sets 100m Run 8 Med Ball Thrusters 8 Pike Push-Ups 8...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.. 400m Run Into… 2 ROUNDS 10 Samson Stretches 8 Inchworms 10 Kipping Swings :30 Squat Hold Into… 2 ROUNDS 10 Tempo Air Squats (32×1) 8 Tempo Push-ups (32×1) :20 Scap Pull-ups Into… Practice Single Unders / Double Unders / Double...Read More