CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 30:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 30:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…...Read More

CrossFit Mettle and Honor – NC FLEX Warm-up Warm-up (No Measure) 2 SETS 3:00 Cardio Choice (Athlete Choice) 3:00 Dynamic Stretching (Athlete Choice) -No Additional Rest b/t Sets- (No Measure) GOAL: Choose 3 movements for the stretching period and flow through 1:00 each. Ex: Leg Swings / Arm Crosses / Kang Squats. Athletic/Explosive Metcon (Time)...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 PVC Lunges W/ pass throughs 5 Hang Muscle Snatches* + 5 Muscle Snatches* 10 Air Squats W/ :03 pause @bottom *Round 2+3 Perform these with your empty barbell. Strength Metcon (4 Rounds for weight) 4 SETS* 1 Snatch** + 1 Hang Squat...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Sumo Stance Kang Squats MIN 2 – Clean Deadlift + Hang Clean High Pull MIN 3 – Russian Kettlebell Swings (Light) MIN 4 – Sumo Stance KB Deadlift MIN 5 –...Read More