CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Bike @ Mod Hard 6 Med Ball Deadlifts 6 Med Ball Thrusters 6 Med Ball Sit-Ups Strength Bench Press (5-5-5-5*) *1+1/2 Bench Press Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press. (Score is Weight) Workout Part 1 (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 4-6-8-and so on… Cal Bike Wall Balls (20/14)|(14/10) (Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2- Part 2 (Time) FOR TIME 50/40 Cal Bike 50 Wall Balls (Score is Time) KG WB: (9/6)|(6/5) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 200m Run INTO… 2 ROUNDS 30 Single Unders 20 Alt V-Ups 10 Pass Through Lunges 10 Barbell Behind the Neck Push Press* INTO… 200m Trial Run** *1st Round Perform Clean Grip; 2nd Round perform Snatch Grip **Trial Run is to test if run can be completed in under the minute required for the EMOM portion of the workout. Strength Metcon (No Measure) 3 SETS 10/10 Front Foot Elevated Split Squats* 1:00 Overhead Plate Hold -Rest as needed b/t Sets- *Option to add weight. (No Measure) Workout Part 1 (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 100m Run 10 Alt. Overhead Lunges (75/55)|(65/45) 40 Double Unders (Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2- Part 2 (Time) EMOM x 9 MINUTES MIN 1 – 200m Run MIN 2 – 10 Alt. Overhead...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 12 Tuck-ups 12 Piked Shoulder Taps 5 Barbell Strict Press 20 Bunny Hops INTO.. AMRAP x 5 MINUTES 10 V-ups 5 Barbell Strict Press 20 Single Unders :20 Flagpole Stretch Workout Metcon (AMRAP – Rounds and Reps) EMOM x 20 MINUTES MIN 1 & 2 – AMRAP of 10 Toes to Bar + 35 Double Unders* MIN 3 – 20 Push Press (95/65)|(65/45) MIN 4 – :45 Cardio Choice *Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (42.5/30)|(30/20) Optional Finisher Metcon (No Measure) 3 SETS 10 Barbell Rollouts 15-20 Deficit Calf Raises 30 Alt. Russian Twists -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – NCCOMPETERead more