CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 10 Up-Downs 6 PVC Snatch Grip Deadlift 6 PVC High Pulls 6 PVC Pass Thrus + Air Squat Into… 1-2 ROUNDS (Time Permitting) 6 Burpees Over Bar 6 Barbell Snatch Grip Deadlift 6 Barbell High Pulls 6 Barbell Hang Muscle or Power Snatch...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS 4 Shuttle Run* 20 GHD Sit-Ups 4 Shuttle Run 15 Handstand Push-Ups 4 Shuttle Runs -Rest 1:30 b/t Sets- *1 Rep= 25′ out, 25′ back. (Score is Slowest Set) GOAL: GRIND | RPE 6-7 — Be careful with a fast pivot to keep...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS 10/8 Cal Bike 5/5 Moose Antlers 10 Calf Raises 5 SLOW Air Squats INTO… 2 ROUNDS 5/4 Cal Bike 5 Empty Barbell Strict Press 20 Tall Jump Single Unders* 5 Jumping Air Squats *Option to practice Double Unders in 2nd Round....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 7 SETS 10 Strict Pull-Ups 15 Deficit Push-Ups 20 Reps of 1+1/2 Air Squat -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 6-7 | High priority here is movement quality. Reduce or increase the numbers as needed to get your best workout with the...Read More