CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS Jumping Drills* 10 DBL DB Curl to Arnold Press 20 Shoulder Taps 10 Up-Downs 10/10 DB Staggered Stance DL *ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop ROUND 2 – 10/10 Single Leg Forward...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bent Over Row (4×10*) *4 SETS 10 Barbell Bent Over Rows (Moderate) Superset each set of BBBOR with 10 Chin-Ups…each with :02 Pause with Chin Over Bar. (Score is Weight) -Rest as Needed b/t Sets- GOAL 6-7 | Upper Pull Main. Slow and controlled on the...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) 5 SETS 30/20 Cal Row -Rest :30- 1:00 Max Muscle-Ups* -Rest 1:30 b/t Sets- (Score is Total Reps of Muscle-Ups) GOAL: EFFORT | RPE 6-7 — Today we work high skill movements under fatigue! This is essentially the Sunday METCON w/o the option...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (Mod Pace) 5 Ys / Ts / Ws (light plates or bodyweight) 10 Jumping Squats 20 Single Unders or High Jump Singles INTO.. 2 ROUNDS 100m Run 5 Behind the Neck Snatch Grip Strict Press 20 High Jump Singles...Read More