CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 9 Glute Bridges 6 Alternating Groiners 3 BW Kang Squats Into… AMRAP x 3 MINUTES 9 Russian KB Swings 6 KB Goblet Lunge-Lunge-Squats 3 Jumping Air Squats Strength Front Squat (3×2 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 5 of 11 Workout Metcon (AMRAP – Rounds and Reps) 5 SETS AMRAP x 3 MINUTES* 13 Russian KB Swings (70/53)|(53/35) 26 Air Squats -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG KB: (32/24)|(24/16)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2-3 SETS (4:00 CLOCK) 8 Scap Pull-Up + :15 Active Hang 8 Scap Push-Up to Pike + :15 Plank 8 Bootstrappers 8 Cat Cow Into.. AMRAP x 6 MINUTES :45 Row @ Mod Pace 12 Alt. DB Around the World 10 Slow Shoulder Taps 4/4 SA DB Bent Over Row 6 Slow Dead Bugs () () Workout Metcon (Time) 5 SETS ON A 4:00 RUNNING CLOCK… 35/30 Cal Row 15 Hand Release Push-Ups 15 Ring Rows -Rest with Time Remaining- (Score is Slowest Set) Finisher Metcon (No Measure) 3 SETS 10 Tuck-Up + V-Up* 50 Alt. Russian Twists -Rest As Needed b/t Sets- *1 Rep= 1 Tuck-Up + 1 V-Up. (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :25 Hollow + :25 Flutter Kicks MIN 2 – :45 BW Cossack Squats MIN 3 – :25 Inch Worms + :25 Banded Tricep Extensions MIN 4 – :45 Cardio Choice Strength Bench Press (6-6-6*) *Start Moderate and Build to something Mod-Heavy. Superset each set with 20 DB Overhead Tricep Extensions. (Score is Weight) Workout Metcon (No Measure) 3-4 SETS FOR QUALITY ON A 5:00 RUNNING CLOCK… 1:00 Max DB Flutter Kicks (Athlete Choice, Moderate) 14 Alt. DB Goblet Cossack Squats 10 Tempo Empty Barbell Strict Press (2121) Cardio Choice* in Time Remaining… *For Cardio Choice, choose a pace that you can sustain for the entire time remaining in the set. -No Additional Rest b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more