CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 8/8 Lateral Step-Ups 8 Empty Barbell High Pulls 8/8 Single Leg RDL (option to go bodyweight or use the barbell) :30 Arm Haulers Strength Metcon (Weight) EMOM x 10 MINUTES* 1 Clean Deadlift + 1 High Hang Power Clean + 2 Hang Power Clean *Build up to a Moderate weight. (Score is Weight) Workout Metcon (Time) FOR TIME 3000/2500m Row* *Every 1:30 not including 0:00, complete 6 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20) (Score is Time) KG DB: (15/9)|(9/6) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 4000m Row *P1 will Row 500m while P2 completes 12 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20). P2 will then hold a Plank until P1 finishes the 500m Row and then they will switch. (Score is Time) KG DB: (15/9)|(9/6) ()Read more

CrossFit Mettle and Honor – CrossFit Warm-up () Workout Metcon (Time) For Time: *1000m Run 5 rds of CINDY 800m Run 4 rds of CINDY **600m Run 3 rds of CINDY 400m Run 2 rds of CINDY 200m Run 1 rds of CINDY CINDY… 5 Pull-Ups 10 Push-Ups 15 Air Squats * Run the 800m back to the dumpsters and then inside ** Run the 400m back then to the dumpster and then insideRead more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 5/5 Hand Over Hand Ring Rows* Into… 2 ROUNDS 8 Up-Downs 8 Slam Ball G2OH** 6 Lunge + Lunge + Squat Into… 2 ROUNDS 5 Burpees 5 Slam Balls :20 Wall Sit *Place one hand on top of the other with the ring vertical. Complete 5 reps with one hand on top and then switch. **Similar to a Plate G2OH. Focus on keeping the Slam Ball close on the way up. Workout Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike :30 Wall Sit Max Rope Climbs In Time Remaining (Score is Reps) -Rest 2:00- ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike :30 Wall Sit Max Slam Balls (30/20)|(20/10) In Time Remaining (Score is Reps) -Rest 2:00- ON A 5:00 RUNNING...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :20 Bike (EZ Pace) 20 Cross Body Mountain Climbers 5/5 DB Around the World into…. 3 ROUNDS :15 Bike (MOD Pace) 10 Alt DB Strict Press 5/5 DB Goblet Lunges Strength Push Press (3×5) 1×5 @ 70% 1×5 @ 75% 3×5 @ 80% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (1 Rounds for reps) 12 ROUNDS (:20 ON/ :10 OFF) MOVT 1 – DB Alt. Push Press (50/35)|(35/20) MOVT 2 – DB Goblet Lunges MOVT 3 – Cal Bike (FAST) *1 Round= completing all 3 movements. (Score is Lowest Round) KG DB: (22.5/15)|(15/9) ()Read more