CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 ½ Kneeling Single Arm DB Strict Press 8/8 Single Arm DB Turkish Sit-Up 4/4 Single Arm DB OH Lunge* *DB in Hand Opposite of Lunge Leg Workout Metcon (No Measure) 3 SETS FOR QUALITY 1000/800m Row 5/5 KB or...Read More
CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 SETS 5 Inch Worm + Push-Up 10 Alt Groiners + Twist 10 Bootstrappers Into… 3 SETS 8 Empty Barbell Good Morning 10 Push-Up to Pike 12 Alt Cossack Squats Strength Back Squat (5-4-3-4-3-2) *Start Moderate build to Heavy. Wave loading. (Score is Weight)...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Bike (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings *If you have a large class, have half of them perform the Up-Downs/Burpees...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 10/8 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 20/15 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 10/8 Cal Bike *Bike must reset to...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row* :30/:30 Single Arm Overhead KB/DB Carry or Hold 6-8 Supinated Ring Row 10 Hollow Rocks *1st Round – Arms + Hips only 2nd Round – Arms + Hips + ½ Slide only 3rd Round – Full stroke Workout Metcon...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY :30 Row into :30 Max KB Deadlifts :30 Row into :30 Max KB Upright Rows :30 KB Swings into :30 KB Front Rack Hold :30 Glute Bridges into :30 Plank -:30 Walking Rest- Skill Metcon (Weight) 6 SETS FOR...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY 20:00 Bike* *Nasal Breathing Only. Eyes forward whole ride, no hanging head. (No Measure)GOAL: Chill. Breath. Flow. There is SO MUCH good stuff that can come out of efforts like this. Reset the intention between the ears, keep your breathing under control,...Read More
