CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 9 Glute Bridges 6 Alternating Groiners 3 BW Kang Squats Into… AMRAP x 3 MINUTES 9 Russian KB Swings 6 KB Goblet Lunge-Lunge-Squats 3 Jumping Air Squats Strength Front Squat (3×2 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 7:00 RUNNING CLOCK… 1 ROUND 10 Box Step-Overs 10 Clean Deadlifts 10 Upright Rows 10 Strict Press Into… 1 ROUND 8 Half Box Jumps 8 High Pulls 8 Push Press Into… AMRAP IN REMAINING TIME… 6 Box Jump Overs 6 Hang Muscle Cleans...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 5 Reps of Barbell 1+1/2 Squat* -Rest Quickly- 15 Slow & Heavy DB RDL -Rest as Needed b/t Sets- (Score of Weight) GOAL: RPE 8-9 | Option to choose either back squat or front squat for the 1+1/2 Reps....Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 200′ Sled Push (Athlete Choice, Mod-Heavy)* 200m Run :30 L-Sit -Rest 2:30 b/t Sets- *If no sled, 200ft DBL KB Walking Lunge (53/35). 100′ out 100′ back. (Score is Each Set For Time) GOAL: HEAVY | RPE 6-7 — Sled...Read More