CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 5 Reps of Pausing Deadlift (Mod-Heavy) MIN 2 – :30 Hip Taps (L/R)** MIN 3 – 1:00 Hollow Flutter Kicks **From the side plank, lower hip to the ground then raise body back up to supported position....Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 8 Alt. Lunges 6 MB Thrusters 4 Barbell Press Up & Overs* INTO… AMRAP x 3 MINUTES 8 Barbell Back Rack Lunges 6 Wall Balls 4 Barbell Press Up & Overs *Barbell starts in the front rack, is pressed...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 10 PVC Pass-Thru 5/5 Alt. DB Deadlifts 5/5 Alt. DB Curl to Press 10 Scap Push-Ups :20 Tuck Hold Into… 2 ROUNDS 10 OHS w/ PVC 14 Alt. DB Russian Swings 10 Sit-Ups :20 Plank Strength Snatch (2-2-2-2*) *Start Light and build to...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 14 Chest to Bars 5 Front Rack Lunge-Lunge-Squat (115/75) 7 Bar Muscle-Ups 5 Burpee Box Crawl Overs (48/40) *1 Rep= Lunge (R) + Lunge (L) + Front Squat. (Score is Round + Reps) GOAL: EFFORT | RPE...Read More