CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :40 Cardio of Choice Min 2 – :30 SeeSaw Bent Over Row Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – :50 Plank* MIN 2 – :50 Cardio of Choice 1 MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20) MIN 4 – :50 Cardio of Choice 2 MIN 5 – :50 DB Heel Taps *Round 1: Front Plank (Elbows or Hands) Round 2: Side Plank (R) Round 3: Side Plank (L) Round 4: Reverse Plank (No Measure) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) 2:00 Forward Fold 1:00 Elbow to Instep (R) 1:00 Elbow to Instep (R) 2:00 Frog Stretch 2:00 Saddle Pose (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) :30 Bike (increasing pace 8 Above the Knee Deadlifts * 8 Lunges 8 Single DB Front Squat ** 4/5 Single DB Push Press *** * RD 2: Below the Knee Deadlifts, RD 3: Deadlifts ** Final round perform Double DB Front Squats *** Final round perform 10 Double DB Push Press Strength Deadlift (7-7-7-7*) *Build up to and slightly past workout weight. (Score is Weight) Workout “THE THREE WISEMEN” (Time) 3 ROUNDS FOR TIME 15 Deadlifts (225/155)|(155/105) 25/20 Cal Bike 35 DB Thrusters (35/20)|(20/15) (Score is Time) KG BB: (100/70)|(70/55) KG DB: (15/10)|(10/7.5)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/8 Cal Bike 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP x 5 MINUTES 8/6 Cal Bike 10 Step Overs 10 Kip Swings 5 Double DB Snatches Workout REINDEER GAMES (Time) FOR TIME 150/100 Cal Bike 75 Pull-Ups 50 DB Box Step Overs (50/35)|(35/20)/(24/20) 25 DB Devil’s Press *Athlete may partition reps as needed. (Score is Time) KG DB: (22.5/15)|(15/10) Partner Workout Option TEAM REINDEER GAMES (Time) IN TEAMS OF 2… FOR TIME 150 Pull-Ups 100 DB Box Step Overs (50/35)|(35/20)/(24/20) 50 DB Devil’s Press *Partner 1 works on the reps, while Partner 2 accumulates Bike Calories. Athletes may split work and partition the reps as needed. **Score is Time. Teams subtract the total Calories accumulated as seconds from their time. For example if 150 Calories are complete, they will subtract...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 SET :30 Plank :20 Tuck Hold 10 Scap Push-Ups 1 SET 20 Mountain Climbers 10 Tuck-Ups 5 Push-Ups to Pike 1 SET 20 Cross-body Mountain Climbers 15 Banded Upright Row 10 Tuck-Ups 5 Push-Ups Strength Metcon (Weight) 3-4 SETS 10 Wide Grip Bench Press 15-20 Slow Dante Rows -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 24 Crossbody Mountain Climbers 12 Tuck-Ups 12 Push-Ups -Rest 1:00- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Tuck-Ups 10 Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 16 Crossbody Mountain Climbers 8 Tuck-Ups 8 Push-Ups (Score is Rounds + Reps)Read more