CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Kipping and Butterfly C2B Pull-Ups (No Measure) () Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 8 MINUTES 15/12 Cal Bike 10 Chest to Bar Pull-Ups 15 Sit-Ups *Pick up where you left off. -Rest 2:00 b/t Sets- (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Lats (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 20 Mountain Climbers 10 PVC Pass Through 10 Jumping Squats 1-2 ROUNDS 10 Up-Downs 5 PVC Wide Push Press (Behind Neck) 5 PVC OHS Strength Overhead Squat (4×3*) *All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement. Week 3 of 8 (Score is Weight) () Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Bar Facing Up-Downs 5 Hang Squat Snatch (135/95)|(95/65) (Score is Time) KG BB: (60/42.5)|(42.5/30) () Optional Finisher Metcon (Time) 3 ROUNDS FOR TIME 50 Air Squats 15 Hand Release Push-Ups (Score is Time)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Above the Knee Deadlifts* 20 Crossbody Mountain Climbers :30 Tuck Hold *R2 complete Below the Knee Deadlifts. *R3 complete Full Deadlifts. Strength Deadlift (10-8-6-10-8-6*) *Build up to a Moderate weight. Weight should start and end heavier than last week. (Score is Weight) Week 3 of 9 Workout Metcon (Time) 10 ROUNDS FOR TIME 15 Sit-Ups 100m Run 1 Deadlift (Athlete Choice, AHAP) (Score is Time)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Moose Antlers 5 Good Mornings 5 Air Squats 10 Glute Bridge Ups Into … 2 ROUNDS 5 Empty Barbell Cuban Presses 10 Up-Downs 5 Slam Ball Ground to Overhead 5 Burpees Strength Push Press (10-8-6-10-8-6*) *Build up to a Moderate weight. Weight should start and end heavier than last week. (Score is Weight) Week 3 of 9 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 20 Slam Balls (30/20)|(20/10) 15 Up-Downs 10 Strict Press (75/55)|(65/45) 5 Burpees (Score is Rounds + Reps) KG BB: (35/25)|(30/20) KG SB: (15/10)|(10/5)Read more