CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or Curtsy Squats 3-5 Strict Pull-Ups or Negative Pull-Ups Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – Strict Gymnastic Pull Practice* MIN 2 – :45 Pistol / Squat Practice** *Strict Gymnastic Work… 3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows + :10 Top of the Pull Hold **Pistol / Squat Work… Banded Pistol Squat Tall Box Step-Ups Curtsy Squats Narrow Stance Air or Goblet Squat (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Alt. Pistols or 20 Air Squats 10 Pull-Ups -Rest 1:00-...Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog* 5/5 Leg Swings Forward + Back 25ft Heel Walk 5/5 Leg Swings Left + Right 25ft Toe Walk 5 Push-Up to Down Dog *In 2nd round, switch to a 400m Run Workout Metcon (Time) FOR TIME 1 Mile Run 50 Back Rack Lunge (95/65)|(65/45) 50 Push Press 800m Run 25 Back Rack Lunge 25 Push Press 400m Run 12 Back Rack Lunge 12 Push Press (Score is Time) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 1 Mile Run 80 Back Rack Lunge (95/65)|(65/45) 80 Push Press 800m Run 40 Back Rack Lunge (95/65)|(65/45) 40 Push Press 400m Run 20 Back Rack Lunge (95/65)|(65/45) 20 Push Press *Partners will complete runs together and split other work as needed. While P1 works on Back Rack Lunges while P2 holds Plate (45/35)...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Groiners 8 Bootstrap Squats 8/8 Bodyweight Single Leg RDL 8 Goblet Squat :30 BikeCOACHES ONLY *After the Warm-up have everyone grab a barbell and meet on the floor to go over the teaching of the Front Squat. Strength Front Squat (12-12-12*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 2 of 7 Workout Metcon (No Measure) 3 ROUNDS FOR QUALITY 10/10 Half Kneeling Pallof Presses 10/10 Single Leg DB RDL (Athlete Choice)* 1:00 Alt. Sit Thrus 2:00 Bike (EZ Pace)** *Keep weight Moderate. **Nasal Breathing Only. (No Measure)Read more

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