CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (30 ON / 05 OFF)* MOVT 1 – KB Deadlifts** MOVT 2 – Single Unders MOVT 3 – Shoulder Taps * 1 SET equals all 3 MOVT ** Sets 3/4 Russian KB Swings After completion of Warm-Up have athletes grab out...Read More

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Row 5 Inch Worms (No Push-Up) 10 Step Ups 5/5 KB OH Press Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 50’/50′ Filly Walk 15 KB Upright Row (Light) 20 Band Pull-Aparts -Rest as Needed b/t Sets- (No...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2-3 ROUNDS 100m Run 10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot) 5 Med. Ball Front Squats + 5 Med. Ball Push Press 10 Alt. Box Step-Ups 5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings Strength Deadlift (1×5) 2×5 @ 75%...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after Murph with full force and fury. Have a great workout with great friends! B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 20 Jumping Jacks 20 High Knees 20 Butt Kickers 20 Shoulder Taps Into… 2 ROUNDS 5 Scap Pull-Ups...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 10 Bootstrappers 10 Inchworms w/ Push-Ups 10 Alt. High Kicks 10 Alt. Samson Lunges 5 Box Step-Ups + 5 Box Jumps Bike in Time remaining… Strength Deadlift (3-3-3) *Start Moderate-Heavy and Build to Heavy. (Score is Weight) Workout Metcon (4...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance)GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP 8 leg swings fwd/back & side/side :15 butt kicks :15 high knees 8 cossack squats 5 ring rows 5 push up to pike Metcon () Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 5 SETS 15/10 Cal Row 7 Power Cleans (155/105) 15/10 Cal Row -Rest 3:00 b/t Sets- (Score is Slowest Time)GOAL: Buckle up for your sprint work for the week. Can you complete each round in 3:00 or less? Full 3:00 rest between...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 Work/ :15 Rest) MIN 1: Plate Overhead Hold MIN 2: Row (Arms Only) MIN 3: Slow Plate Bent Over Row MIN 4: Row (Legs Only) MIN 5: KB Suitcase Hold MIN 6: 250m/200m Row Strength Push Press (1×5)...Read More