CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 10 Hollow + Arch Rocks 8 Alt. Box Step-Ups 6 Snatch Deadlifts 4 Scap Pull-ups INTO.. 2 ROUNDS 10 Ring Rows 8 Box Jumps 6 Scarecrow Snatches (PVC) 4 Kip Swings Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – 6 Hang Power Snatch* MIN 2 – 6 Kip Swings + 3 Pull-Ups** *Start Light and Build beyond final workout weight. **Option to do Chest to Bar Pull-Ups. (No Measure) Workout Metcon (Time) FOR TIME 4 ROUNDS 12 Hang Power Snatch (75/55)|(65/45) 12 Box Jumps (24/20) 12 Pull-Ups Into… 3 ROUNDS 9 Hang Power Snatch (95/65)|(65/45) 9 Box Jumps 9 Chest 2 Bar Pull-Ups Into… 2 ROUNDS 6 Hang Power Snatch (115/75)|(75/55) 6 Box Jumps 6 Strict Pull-Ups (Score is Time) KG BB1: (35/25)|(30/20) KG BB2: (42.5/30)|(30/20) KG BB3: (52.5/35)|(35/25) Partner...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8/6 Cal Bike 10 90/90 Hip Rotations 6 Air Squats + 6 Jumping Air Squats Strength Back Squat (Heavy 3-Rep) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Back Squat Week 9 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 & 2 – 35/28 Cal Bike MIN 3 – Max Back Squats (Athlete Choice)* *Bar should be taken from the floor. (Score is Total Reps of Back Squats)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Plank Rotations MOVT 2 – Lunges *1 SET = MOVT 1 + MOVT 2 INTO… 2 ROUNDS 5/5 Bodyweight Windmills 10 Clean Deadlifts 15 Russian KBS* *2nd Round: Switch to American KBS Workout “CLIFFHANGER” (Time) FOR TIME 50 Hang Power Cleans (115/75)|(75/55) 50 Front Rack Alt. Lunges 50 Burpees Over the Bar 100 KB Swings (53/35)|(35/26) 100 Sit-Ups (Score is Time) KG BB: (52.5/35)|(35/25) KG KB: (24/16)|(16/12)NOTE: New Benchmark Post-Workout Strength Metcon (No Measure) 2-3 SETS 5/5 KB/DB Windmill 10/10 Single Arm KB/DB Upright Row 1:00 Weighted Plank Hold -Rest as Needed B/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3:00 EZ Row :30 L/R Samson Stretch 1:00 Mod Row @ workout pace INTO… 3 SETS :15 High Knees :15 Butt Kickers 10 Reverse Lunges with WB 10 WB Strict Presses (:03 descent) Strength Shoulder Press (Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press Week 9 of 9 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20 WB Push Press to Target (20/14)|(14/10) 15/12 Cal Row 100m WB Run -Rest 2:00 b/t Sets- AMRAP x 6 MINUTES 15 Wall Balls 12/10 Cal Row 50m WB Run (Score is Total Rounds + Reps) KG WB: (9/6)|(6/5)Read more