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)

1 ROUND

1:00 Row (Arms Only)

10 Alt. Samson Lunges

10 Scap Pull-Ups

10 Alt. Deadbug

Into…

1 ROUND

1:00 Row (Legs+Hip Only)

10 Alt. Bodyweight Lunges

10 Kip Swings

10 Tuck-Ups

Into…

1 ROUND

1:00 Row (Stroke Rate @ 24s/m-26s/m)

10 DB Farmer Alt. Lunges

10 Strict Hanging Knee Raises

10 V-Ups

Workout – Performance

2 ROUNDS FOR TIME (Time)

1500/1250m Row

60 DB Farmer Alt. Lunges (50/35)

40 Toes to Bar

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

1250/1000m Row

40 DB Farmer Alt. Lunges (35/20)

30 Toes to Something

(Score is Time)

KG DB: (15/10)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

(No Measure)