Announcements

Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

5 Up-Downs

10 Scap Push Ups

5/5 Moose Antlers

10 Alt Box Step Ups

Into…

AMRAP x 4 MINUTES

5 Burpees

10 Banded Pull Aparts*

5 Tempo Push-Up (31X1)

10 Alt Groiners

5 Box Jumps

*Start with Pull Aparts across the chest. Switch halfway to Overhead Pull Aparts

Strength – All

Bench Press (ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Max Bench Press)

(Score is Weight)

Week 6 of 6

Strength | Volume/Capacity Cycle

Workout – All

ON A 10:00 RUNNING CLOCK… (AMRAP – Reps)

Max Box Jumps (24/20)*

*Every 2:00, including 0:00 complete Burpees…

RND 1 (0:00) = 8/6

RND 2 (2:00) = 10/8

RND 3 (4:00) = 12/10

RND 4 (6:00) = 14/12

RND 5 (8:00) = 16/14

(Score is Total Box Jumps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)