CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (4×10/10*) *4 SETS 10/10 Back Rack Forward Lunge (Moderate)* Superset with 10 Reps of DB Complex. 1-Rep of Complex is…2 DB Deficit Push-Ups + 1 DB Row L + 1 DB Row R. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS (4:00 CAP) 8 Alt. Samson Lunges 8 Alt. Cossack Squats 8 Cat Cows Into… AMRAP x 5 MINUTES :30 Bike @ Mod Hard Pace 8 Jump Squats 8 Alt. V-Ups 8 Step-Ups* *Option to switch to Box Jumps @2:30. Strength Front Squat (4-4-2*)...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightGOAL: GRIND | RPE 6-7 — LET’S GOO! This is one of my favorite grind benchmark workouts, nothing fancy just 3 barbells and 20-30mins of moving! Our strength EMOM will prime us to...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS, :20 ON / :10 OFF Bike (EZ → Mod → Hard) 3 ROUNDS, :20 ON / :10 OFF MVMT 1: Air Squats MVMT 2: Alt. Reverse Lunges 3 ROUNDS, :20 ON / :10 OFF MVMT 1: Ring Rows MVMT 2: Face...Read More