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

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10/8 Cal Row 10 Tall Plank Shoulder Taps* 7/7 SA DB Bent Over Row 5 Lunge-Lunge-Squats** *At 3:30 change to Piked Shoulder Taps. **DB Held in Goblet Position optional. Strength Back Squat (3×5) 3×5 @ 65% Week 11 of 12 of current cycle. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 3 Wall Walks 10 Ring Rows 150/100m Row* *Increase by 50m each round. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PLAY A GAME → ROWLING! On a 6:00 Clock… Can you hit 100m EXACTLY without going over or under? What about 103m? If you go over, perform 3 Burpees. If you fall short, perform 10 Sit-Ups. Workout Metcon (No Measure) EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull* MIN 2 – 8/8 Reverse DB Lunges (50/35)|(35/20) MIN 3 – :50 Static Hold w/ Weight** MIN 4 – :50 Static Hold Body Only*** *Strict Gymnastic Pull Options: Wide or Narrow Grip Mixed Grip Rope or Ring Pull-Up Chin-Up **Static Hold w/ Weight Options: Farmer Hold Front Rack Hold Mixed/Filly Hold Floor Press Hold **Static Hold Body Only Options: Tuck Hold Side Plank Glute Bridge Pike or HS Hold (No Measure) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2-3 ROUNDS (8:00 CAP) 200m Run 5/5 SA DB Strict Press 10 DBL DB Front Rack Alt. Lunges 5 Up-Downs over DB Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 10 Strict Press (75/55)|(65/45) 12 OH Lunges 14 Bar Facing Up-Downs (Score is Time) KG BB: (35/25)|(30/20) Finisher Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 2 MINUTES* 25 Plate Curls 50ft Plate Gun Walk -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps)Read more

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