CrossFit Mettle and Honor – CrossFit Warm-up 1 ROUND 30 Single Unders 10 Scap Push-Ups 10 Clean Deadlifts 100m Run Into… 2 ROUNDS 30 High Jump Single Unders or Double Unders 10 Clean High Pulls 2 Wall Walk or 10 Single DB Strict Press 100m Run Strength Metcon (Weight) EVERY 1:30 x 7 SETS* 1...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (ON A 30:00 RUNNING CLOCK… Build to a Heavy 4-Rep Deadlift*) *FOCUS: Deadlift…retest time for the heavy 4-Rep! GOAL: RPE 8-9 | 30:00 to work on the DL. Same strategy as the BS. Take a conservative approach warming-up then I would recommend hitting doubles or...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 4 SETS 800m Run -Rest 2:00- 400m Run -Rest 1:30- 200m Run -Rest 3:00 b/t Sets- (Score is Slowest Set) GOAL: EFFORT | RPE 6-7 — Almost 4 miles of running today so pace yourself accordingly. We did a bunch of 800m intervals last week...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up AMRAP x 4 MINUTES :20 Bike 10 Alt. 90/90 Hip Rotations 5 Air Squats INTO… 9-6-3 Wall Balls Box Jumps Cal Bike Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Front Squat) (Score is Weight) Week 1 of 11 Workout “SUGAR,...Read More