CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (12:00 CAP) :45 Row w/ Legs Only 50 Single Unders 12 Alt. Dead Bug 12 Alt. Cossack Squats 8/8 Single Arm DB Strict Press Into… 1 ROUND :45 Row w/ Legs + Hips Only 30 High Jump Single Unders 12 Hollow Rocks 12...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES :30 Bike (EZ Pace) 5 Air Squat + Broad Jump 5 Push-Up to Down Dog 10 Alt. Deadbugs 1:00 REST AMRAP x 3 MINUTES :30 Bike (Mod Pace) 5 Barbell Front Squat 5 Barbell Strict Press 10 Alt. Bird...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP 100 m run 10 scap pull ups 30 single unders 8 tuck ups 5 muscle cleans 5 strict press Extended Warm-up Warm-up (No Measure) Clean & Jerk 10 min to warm up to wod weight w/ partner Rx 205/135 Scaled 165/105 Beginner...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Box Step-ups 10 Scap Push-ups 10 Lunges :15 Top of the Ring Hold Into… 2 ROUNDS 8 Box Step-Overs 8 Push-ups 8 DB Alt. Front Rack Lunges :15 Bottom of the Ring Hold Into… 1-2 ROUNDS (Time Permitting) 6 Box Jump Overs...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run + Max Plate Ground To Overhead MIN 2 – 150m/125m Row + Max Cossack Squats MIN 3 – 8/6 Cal Bike + Max Alternating Lunges Strength Metcon (No Measure) 3 SETS 5/5 Plate Around...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 200m Run Into… AMRAP x 5 MINUTES :30 Bar Hang 5 Up-Downs to a target 10/10 Single Arm Bent Over Rows 10 Push-Ups on knees or box Into… 200m Run Extended Warm-up Metcon (No Measure) 3 SETS 5-7 Tempo Push-Ups (2121) 10/10 Single...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 6 Alt. 90-90 Hip Rotations :30 Wall Sit 6 Scap Pull-Ups :30 Bottom of Squat Hold 6 Alt. Reverse Lunges Into … 2 ROUNDS 100m Run :15/:15 Single Leg Balance 10 Alt. Deadbugs 10 Alt. Bird Dogs Strength Metcon (Weight) 3...Read More
