CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 1 ROUND 5 Scap Pull-Ups 10 Ring Rows 5 BW Lunge-Lunge-Squats INTO… 1 ROUND 5 Kip Swings (challenge for pause/beat swings!) 10 Jumping Pull-Ups 5 Barbell Front Squats INTO… 1 ROUND 5 Bigger Kip Swings 3-5 Strict Pull-Ups 5 Barbell Thrusters Strength Front...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 Up-Downs → 10 Burpees → 8 Burpees Over Bar* 10 Clean Deadlifts + High Pulls 20 Elbow Punches 10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar* *Round 2 perform Burpees & Knees to Chest....Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) EMOM x 10 MINUTES MIN 1 – 20 Box Jump Overs (24/20) MIN 2 – :50 Max Distance HS Walk (Score is Total HS Walk Distance) GOAL: SPRINT | RPE 6-7 — All gas in the first minute! If unable to complete 20 reps in...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3 SETS 10 Reps of DB Complex* 1 Rep is… 1 DB Farmer Lunge Left 1 DB Farner Lunge Right 2 DB Deadlifts *Athlete choice to either build in each each set or use the same mod/mod-heavy weight each set. -Rest as Needed b/t...Read More