CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2:00 Row (1:00 EZ / 1:00 Mod) INTO… 2-3 SETS 7 Barbell Romanian DL 5 Segmented ‘No-Jump’ Burpees (3-Steps)* 7 Barbell Strict Press (:01 Pause Overhead) *Segmented Burpee = Sprawl to Plank / Push-Up / Correct Feet to Standing Position -No Additional Rest...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Alt. DB Deadlift 5/5 DB Strict Press 10 Alt. DB Russian Swings 5 Burpees INTO… 1-2 ROUNDS 5/5 Single Arm Ring Rows 10 Scap Pull-Ups 10 Band Pull-Aparts Skill Metcon (No Measure) 1.) 2 SETS 7-10 False Grip Ring Rows...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) 5 SETS ON A 2:00 RUNNING CLOCK… 20 Alt. Pistols Max Shoulder to Overhead (205/145) with Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Reps of S2OH) GOAL: HEAVY | RPE 6-7 — Goal for today is for the Pistols to take...Read More

CrossFit Mettle and Honor – NC FLEX Warm-up WARM-UP FOR GPP (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...Read More