CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY ON A 35:00 RUNNING CLOCK… Max Cardio Choice* *Every 5:00 not including 0:00 complete 6/6 DB Upright Row + 9 Perfect Push-ups + 12 Lateral Box Step-Overs. (No Measure) GOAL: QUALITY | RPE 4-5 — Name of the game is cruise. Flush...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 9:00 RUNNING CLOCK… LINE DRILLS 25’ High Knees 25’ Butt Kickers 25’ High Kicks 25’ Lateral Shuffle (L/R) 25’ High Skips Into…. 2-3 ROUNDS (Time Permitting) 200m Run @ Mod Pace 12 DBL DB Seesaw Row 30 Single Unders* 6/6 DB Goblet Split...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 250/200m Row (20-25 s/m) 10 Slam Ball Deadlifts 5 Push-Ups to Pike 10 Banded Lat PushDowns -1:00 Rest- AMRAP x 4 MINUTES 250/200m Row (25-30 s/m) 10 Slam Ball Ground To Overhead 20 Alt. Shoulder Taps 10 Banded Dante...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS 10 Push Press w/ Slow Lower* 10/10 Step Back DB Front Rack Lunges *Use the same mod-heavy weight for all 5 sets. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Use either DB or BB for the Push...Read More