CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 6 MINUTES 5 Cat/Cows + 5 Bodyweight Good Mornings 10 Barbell Clean Deadlifts* 5/5 Single Leg Box Step-ups 5 KB Deadlifts + Russian KB Swings *At the 3:00 mark switch to 5 Upright Rows +10 Elbow Punches Extended Warm-up Metcon (Weight)...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 10 MINUTES 15 Handstand Push-Ups 5 Deadlifts (315/205) 15 Chest to Bar Pull-Ups 5 Deadlifts 25/20 Cal Bike -Rest 4:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Set) GOAL: EFFORT | RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS (8:00 CAP) :45 Row 8 Cat Cows 8 Good Mornings* 8 Scap Push-Ups** *In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB Swing. **In Round 2, perform 8 Piked Alternating Shoulder Taps. In Round...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) FOR QUALITY 30 Wide Grip Banded Face Pulls Max Strict Pull-Up (Any Variety) 30 Bench Dips 20 Banded Push-Ups 30 Narrow Grip Banded Pull Downs Max Strict Pull-Ups (Any Variety) 30 Banded Tricep Extensions 20 Banded Push-Ups (No Measure) GOAL: RPE 6-7 | Fun...Read More