CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 WORK / :15 REST) MIN 1: Row (Easy Pace) MIN 2: Lunge – Lunge- Squat MIN 3: Row (Moderate Pace) MIN 4: Single DB Curl to Press MIN 5: Row (Fast Pace) MIN 6: Scap Pull-Ups *After the warm-up have your athletes grab a quick drink of water then meet back on the floor to go over the movements for today’s workout. Workout Metcon (AMRAP – Reps) 5 ROUNDS FOR MAX REPS 1:00 – Cal Row 1:00 – DB Front Rack Reverse Lunges (50/35)|(35/20) 1:00 – Alt. DB Hang Snatch 1:00 – Strict Pull-Up (Score is Reps) KG DB: (22.5/15)|(15/10) Finisher Metcon (No Measure) EMOM x 5 MINUTES :25 Banded Tricep Pull-Downs + :25 Banded Straight Arm Lat Push-Down Hold (No Measure)Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Step-Ups 10 Slow Tuck-ups 20 Slow Alt. Bicycle Crunches 5/5 Alt. DB Sumo Deadlifts 5/5 SA DB Upright Rows *After the warm-up have your athletes grab a barbell to review the Points of Performance of the Deadlift. Strength Deadlift (3×5) 3×5 @ 65% Week 11 of 12 of current cycle. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 5 Sumo Deadlift High Pulls (95/65)|(65/45) 6 Toes to Bar 7 Box Jump Overs (24/20) (Score is Rounds + Reps) KG BB: (42.5/30)|(30/20)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1:00 Bike (:30 EZ / :30 Mod) Into… 4 SETS (:20 ON/:10 OFF)* MOVT 1 – Air Squat MOVT 2 – Shoulder Taps MOVT 3 – Inch Worm *1st Round = Air Squat, Shoulder Taps, Inch Worm 2nd Round = WB Front Squat, WB Strict Press, Up-Down 2rd Round = WB Thruster, WB Strict Press, Burpee Into … 1:00 Bike (:30 Mod / :30 Hard) Strength Push Press (3×5) 3×5 @ 65% Week 11 of 12 of current cycle. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 21/16 Cal Bike 15 Wall Balls (20/14)|(14/10) 9 Shoulder to Overhead (Athlete Choice)* *Weight should be Heavy. (Score is Time) KB WB: (9/6)|(6/5)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 5 MIN CAP 400m Run 5 burpees 5 squats 5 inch worms+push up 6 lunges Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereRead more