CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 Wall Balls (20/14) 10 Handstand Push-Ups 12 Box Jump Overs (24/20) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) GOAL: EFFORT | RPE 6-7 — Shoulders,...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7-7*) *Box Squats Start Mod-Heavy and increase Every Set. Superset each set with the following… 10 Heavy KB Horn Curls (Standing) 10 Heavy KB Pull-Overs (Standing) (Score is Weight) GOAL: RPE 8-9 | Work to something that really challenges you to control the descent...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 6 MINUTES 3 Push-Up to Pike 6/4 Cal Row 3/3 SA DB Push Press 20 Single Unders* *At minute 3:00, switch to Double Under practice. Strength Push Press (4×3 @ 80-85%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 4...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders* 10 Alt. Tuck-Ups 8 Ring Rows 8 Alt. Box Step-Ups *Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. Into… 1-2 ROUNDS (Time Permitting) :20 Double Unders 10 Alt. V-Ups 6 Kip Swings 8 DB Goblet Box Step-Ups...Read More