CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Run MIN 2 – 8 Strict Press + Max Overhead hold MIN 3 – 10 Scap Push-ups + 10 Knee Push-ups / Push-ups MIN 4 – :20 Side Plank (Left Side) + Max Sit-ups MIN 5 – :20 Side Plank (Right Side) + Max Sit-ups Strength Shoulder Press (5-5-5-5*) *Build up to a Moderate weight. (Score is Weight) Workout BACK TO THE FUTURE (Time) 2 ROUNDS FOR TIME 400m Run 15 Push Press (115/75)|(75/55) 20 Push-Ups 25 Sit-Ups -Rest 3:00- 2 ROUNDS FOR TIME 25 V-ups 20 Hand Release Push-Ups 15 Push Jerk 400m Run (Score is Time) KG BB: (52.5/35)|(35/25) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 12 MINUTES* 200m Run 9 Push Press (115/75)|(75/55) 12 Push-Ups 15 Sit-Ups -Rest 3:00-...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 20 Single Unders * 10 Wall Ball Front Squats 10 Wall Ball Strict Press 5 Up-Down + 4 Mountain Climbers Into 2 Sets 15 Double Unders/Attempts 10 Wall Ball Thrusters 15 Double Unders/Attempts 5 Up Downs * 1st Round: Forward, 2nd Round: Backward Singles Strength Metcon (Weight) EVERY 3:00 x 4 SETS 8 Front Squats* :40 Double Under Practice *Build up to a Moderate weight. (Score is Weight) Workout “PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps) “NCFIT BENCHMARK WORKOUT “”PARTY LIKE IT’S 1999″” AMRAP x 19 MINUTES 19 Wall Balls (20/14)|(14/10) 33 Double Unders 19 Up-Downs 33 Double Unders 19 Front Squats (75/55)|(45/35) 33 Double Unders (Score is Rounds + Reps) KG WB: (9/6)|(6/5) KG BB: (42.5/30)|(30/20)”Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) JUMP ROPE WARM-UP 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs 10 Single, Single, High Jump 20 High Jumps 10 Single, Single, Double :30 Double Under Practice Into… 2 ROUNDS 7 Slam Ball Deadlift 7 Slam Ball OH Press 5 Slam Ball Ground to OH 7 Scap Push-Ups 5 Knee Push-Ups Strength Bench Press (12-10-8-6*) *Start Moderate then build to Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 8 MINUTES 10 Double Unders* 15 Slam Balls (20/10) 10 Hand Release Push-Ups -Rest 2:00 b/t Sets- *Double Unders increase by 10 reps every Round. 10-20-30-40 etc. **Restart the second AMRAP at 10 Dubs. (Score is Rounds + Reps) KG SB: (10/5)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press Strength Thruster (3-3-3-3*) *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs + Back (No Measure)Read more