CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS 30 High Knees 10 Slam Ball G2OH 10 Knee Push-Ups 10 Scap Pull-Ups :30 High Jump Singles INTO.. 2 ROUNDS 30 Butt Kicks 10 Slam Balls 10 Hand Release Push-Ups 10 Kip Swings :30 Double Under Practice Strength Metcon (AMRAP –...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 1 ROUND :30 Row (EZ-Mod Pace) 8 Box Step Overs 8 Wall Ball Push Press to Target 4 Air Squats + 4 Narrow Squats* 8 BB Sumo Good Morning Into… 1 ROUND :30 Row (Mod-Hard Pace) 6 Box Jump Overs 3/3 Lateral Step-Downs* 6 Wall...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 3 SETS FOR QUALITY 3:00 Row 2:00 Bike 1:00 Ski -Into- 5:00 Foam Rolling/ Stretching of Choice -No Additional Rest b/t Sets- GOAL: QUALITY | RPE 4-5 — This should be done after the METCON. Goal is to keep the body warm with the...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR TIME / QUALITY 30-20-10-20-30 DB Bench Press (Mod-Heavy) DB Glute Bridge-Ups DB Weighted Sit-Ups *Complete 30 of each, 20 of each, 10 of each…then back up the ladder. Choose a weight that you can go unbroken for the first 1/2 of the ladder....Read More