CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) TABATA* MVMT 1: Easy Bike → Mod Bike → Hard Bike → Sprint Bike MVMT 2: Bootstrap Squats → Cossack Squats → Sumo Squats → Air Squats *Complete all variations of MVMT 1, switch to MVMT 2 halfway through the Tabata NOTE: Perform...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 1 Mile Run (Score is Time) GOAL: EFFORT | RPE 6-7 — Complete before METCON. We have been working various running pieces so we are going to see what is under the hood. 400m mentality, start moderate and aim to increase your pace...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 2 SETS* 21-15-9 Wide Grip Behind the Neck Press** Wide Grip Pull-Up *Complete 21 of each, 15 of each, then 9 of each. Rest and repeat. **Use barbell in a snatch-width type of grip. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3-4 ROUNDS (8:00 Cap) 200m Run 8 Up-Downs 8 Jump Squats 8 Barbell RDL 8 Barbell Cuban Press Strength () Clean and Jerk (2-2-2-2*) *Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week. (Score is Weight) Week...Read More