CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :45 EZ Row MIN 2 – :45 Up-Downs MIN 3 – :45 Mod Row MIN 4 – :45 Burpees Into… 1-2 ROUNDS (Time Permitting) 10 Slow Alt. Cossack Squats 8 Alt. Samson Lunges 8 Slow Kang...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 2:00 Row (Mod Pace) Into… 2-3 SETS (W/ Empty Barbell) 5/5 Slow Single Leg Barbell RDLs 5 Barbell Upright Rows 5 Barbell Goodmornings 10 Behind the Neck Alt. Elbow Punches Strength Metcon (Weight) 3 SETS* 1 Clean Pull + 2...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure)NOTE — Perform after GPP & Strength portions. B. NC60 Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK.. 400m...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS 15 Toe Touch Jumping Jacks 5/5 Split Squats* 5 Push-Up to Pike 10 Elbow Punches 5 OH Press** *Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges. **Round 2 perform Push Press, Round 3 perform Press from the Split...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Then… ON AN 8:00 RUNNING CLOCK… 2-3 SETS 6/6 SA Ring Row 12 Tuck-Ups 8 Scap Pull-Ups 4/4 Samson Stretch* *Second Round grab a plate and switch to Overhead Plate Walking Lunges. Workout () White (Time) 5 Rounds for time of: 3 Rope...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3 SETS 12-15 Seated DB Strict Press (Mod) -Quick Rest- 10-12 DB Incline Bench (Mod-Heavy) -Quick Rest- Mas Reps DB Floor Press (Heavy)* *:01 Pause at the Top of Each Floor Press. -Rest as Needed b/t Sets- 2.) FOR QUALITY* 40 Wide...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (Legs + Hips only) 15 Straight Arm Banded Lat Pull Downs :20 Dead Bar Hang 5 SLOW Tuck-Ups Into … 1 ROUND 1:00 Row (Half Slide Forward; Keep heels planted) 10 Scap Pull-Ups 10 Ring Rows 5 V-Ups Strength...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (:20 ON/ :10 OFF) Single Unders* *Change up the style of SU each interval. You can complete Tall Jump SU, Reverse SU, Split Jump SU, etc. Into… 2-3 ROUNDS 100m Run 5/5 Moose Antlers** 5 Inchworm + Push-up to Pike :30...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 0:00-3:00 10 Air Squats 10 Box Step-ups :30 Single Unders 25’ Tip Toe Walk 3:00-6:00 10 Single DB Front Squats 10 Alt Single DB Suitcase Step-ups :30 High Jump Singles / Double Unders / Double Under Attempts 25’ Heel Walk Workout...Read More