CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 2 ROUNDS :30 Single Unders / High Jump Single Unders / Double Unders 5/5 Cossack Squats :30 Squat Hold 1 ROUND 15 Air Squats 5 Inchworms 10 Scap Pull-Ups :20 Kipping Swings Workout Metcon (Time) FOR TIME 100-80-60-40-20 Double Unders*...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Row (Increasing Pace) 10 KB Deadlifts* 12 Single DB Curl to Press 12 Scap Push-Ups 10 Single DB Floor Press* *At 3:00 mark switch the KB Deadlifts to Russian Swings and switch the Single DB Floor Press to...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (8:00 MAX) :30 Bike Mod 10 Step-Ups 5 Hang Muscle Cleans + 5 Strict Presses 1-2 ROUNDS :30 Bike Fast 10 Box Jumps 5 Hang Power Cleans + 5 Push PressesCoach’s Note: From here go into your Teaching session of the...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 4:00 EZ to Moderate Row Immediately Into… AMRAP x 6 MINUTES 5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice) 5/5 Plate Single Leg RDL 10 Glute Bridges w/ Pause in the top 10 Plate Sumo Deadlifts...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 4 ROUNDS (:15 EACH) – Jumping Jacks – PVC Pass Throughs – Jumping Squats* – Hollow Hold *Round 3 switch to PVC Jumping Back Squat, Round 4 sub for PVC Jumping OHSCOACHES NOTE: Have Barbells and PVC pipes ready at the start...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM X 10 MINUTES MIN 1 – :45 EZ-MOD Bike MIN 2 – 5 Scap Push-ups + 5 Push-Ups MIN 3 – 6/6 SA Ring Row* MIN 4 – 6-10 Hanging Knee Raises MIN 5 – 3 Rope Lay Downs and Stand-UpsCoach’s Note: Depending on...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 7/7-7/7-7/7* Hang Power Clean (Mod) Push Press *Perform 7 crisp reps of HPC. On the 7th-rep, transition immediately into 7 crisp reps of Push Press. Build in weight each set. -Rest as Needed b/t Sets- 2.) 2-3 SETS 5/5 DB or KB...Read More
