CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30s Hollow Hold 10/8 Cal Row 10 Step Ups 5/5 SA DB Strict Press :30s Shuttle Run Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 DB Flutter Kick MIN 2 – :40 Side Plank (R) MIN 3 – :40 Side Plank (L) (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 12/10 Cal Row 10 Box Step-ups 10 Ring Rows 10 DB Strict Press (Athlete Choice) 100m Run (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 ROUNDS* 5/5 SA KB DL 5/5 SA Russian KBS :30s Bike 30 Single Unders *Progress the bike and jump rope work each round. R1: :30 Easy Pace Bike 30 Single Unders R2: :30 Mod Pace Bike 30 Fast Single Unders R3: :30 Hard Pace Bike 30 Big Jump Single Unders Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Heavy set of Complex… 1 SA KB Deadlift* 1 SA KB SDHP 1 SA Russian KBS 1 SA KB Clean 1 SA KB Push Press *Athletes will complete one full round on the Right Side and then complete one full round on the Left Side. (Score is Weight) Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 12 MINUTES 6/4 Cal Bike 10 Russian KBS (70/53)|(53/35) 20 Double Unders *Partner 1 completes...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP (8min CAP) 2 ROUNDS 1:00 — :30 Slow Air Squats / :30 Fast Air Squats 1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps 1:00 — Plate Ground to Overhead (:01 Pause OH) 1:00 — Box Step-Ups SHOULDER FOCUSED (7 min CAP) 2 SETS :20 Bar Hang :20 Big Shoulder Rolls Back :20 Big Arm Circles Forward :20 Big Arm Circles Backward :20 Arms Up & Back -Rest as Needed b/t Sets- 2 SETS 8/8 Barbell Elbow Punches 8 Double Elbow Rolls Forward (from back rack) 8 Behind the Neck Press (elbows pointing straight down) -Rest as Needed b/t Sets- Strength Shoulder Press (3-3-3-3-3) 3-3-3-3-3 Strict Press *Start moderate and build to heaviest set of 3. (Score is Weight) Workout RX: Metcon (Time) FOR TIME 2 ROUNDS 15 Push Press (115/75) 25 Box Jump (24/20) -Rest 1:00-...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 MAX Cal Bike :30 Recovery :30 MAX Cal Bike STATION 2 :30 Double Unders :30 Lunges :30 Double Unders STATION 3 :30 Max Cal Row :30 Recovery :30 Max Cal Row STATION 4 :30 Push-Ups :30 Plank :30 Push-UpsRead more