CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 WB Front Squats → 10 WB Thrusters → 10 WB Shots 10 Ankle Rotations L/R 10 Alt. Cossack Squats 10 Alt. Samson Lunges 10 Calf Raises Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat) (Score...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 400m Jog* Then Into… 2-3 SETS 10 Alt. Standing Trunk Twists 5/5 Staggered Stance Barbell RDL 10 Scap Push-Ups 10/10 Leg Swings (hamstring target) First 200m take some shuffle steps and loosen up. In the second 200m start to find your stride. Strength...Read More

CrossFit Mettle and Honor – NC FLEX Warm-up Warm-Up for GPP (No Measure) *Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it! Athletic/Explosive Metcon (Checkmark) *Pick one of the NCMETCON or NCX Workouts from the week of 10/31 and get after...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12 Box Jumps (24/20) 2 Rope Climbs 12 Box Jumps 18 Alt. DB Snatches (50/35) (Score is Rounds + Reps) GOAL: EFFORT | RPE 6-7 — Fatigue the grip, hips, and arms while then trying to complete...Read More