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

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5 Cat/Cows 10 Calf Raises 5 Tall Jumps 5/5 Moose Antlers Into … AMRAP x 6 MINUTES 15 Tall Jump Single Unders* 5 Cuban Presses 2 Up-Down Box Step-Ups 2 Burpee Box Jumps *At 3:00, switch to Double-Under practice for :15....Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 CAP) 5 Inch Worms into Cobra Pose* 10 Alt. Dead Bug 10 Alt. Groiners w/ a Twist** 10 Slow Banded Pull Aparts *Switch to Push-Ups in Round 2 and Up-Downs in Round 3 **Switch to Lunges in Round 2 and Barbell Lunges...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 5 Inch Worms 10 Step-Ups 10 WB Push Press 10 Elbow Punches Into… 1 ROUND 5 Push-Up to Pike 8 Step-Overs 8 WB Front Squats 5 Clean Deadlift Into… 1 ROUND 5 Burpees...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 5×7 Tempo Sumo Deadlift (2121)* *Moderate loading with perfect mechanics. FOCUS: RPE 6-7 | :02 down / :02 up. Keep all sets moderate but option to add/remove weight as needed to nail the tempo. Deep booty burn here, folks. If you’re doing these...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Calf Raises 10 Slam Ball G2OH 10 Scap Pull Ups Into… AMRAP x 3 MINUTES 20 Penguin Jumps 10 Slam Balls 5 Kip Swings + 5 Jumping Pull Ups Skill Metcon (No Measure) 3 SETS 5 Pull-Up Negatives...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2-3 ROUNDS 250m Row 5/5 Side Plank Rotations* :20 Balance on the left leg :20 Balance on the right leg 10 Quadruped Steps to the left 10 Quadruped Steps to the right *In a Side Plank position, reach up to the ceiling with...Read More