CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Burpees 6 Air Squats 7 Empty Bar Deadlifts Into… 1-2 ROUNDS (Time Permitting) 7 Snatch Grip Deadlifts 7 Snatch High Pulls 7 Muscle Snatch 7 Behind the Neck Push Press (Shoulder Width Grip) Strength Snatch (EVERY 1:30 x 10 SETS...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 4 Air Squats w/Alt. Thoracic Rotation 4 Push-Up to Down Dog 4 Cat/Cows 4 Alt. Step-Ups INTO… 2 ROUNDS 6 Med. Ball Front Squats 3/3 Med. Ball Around the Worlds 6 Alt. Med. Ball Step-Ups 6 Box Jumps Strength...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 2 SETS* 21-15-9 Incline Bench Press (Heavy) Strict Chin-Ups *Complete 21 of each, 15 of each, then 9 of each. Rest and repeat. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Weight should be heavy enough on the Incline BP...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 6 Box Crawl Overs (48/40) 12 Alt. DB Power Cleans (75/50) 18 GHD Sit-Ups (Score is Rounds + Reps) GOAL: EFFORT | RPE 6-7 — Main focal point today is the GHDs. While it’s not a lot...Read More