CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 5 Ring Muscle-Ups 25/20 Cal Ski or 35/30 Cal Row 5 Ring Muscle-Ups 10 Overhead Squats (165/115) (Score is Time) GOAL: EFFORT | RPE 6-7 — Working on MUP capacity from Monday’s prep work. Even though you are only doing 5...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 1:00 Bike (EZ PACE) Alt. Deadbugs -> Sit-Ups (straight legged & butterfly) :10 Dead Bar Hang + :10 Active Bar Hang 5/5 Single Arm Ring Rows Into… AMRAP x 4 MINUTES 1:00 Bike (MODERATE PACE) 5 Straight Leg Sit-Ups...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 1 ROUND* :20 Bike (Legs Only) :20 Bike (Arms Only) :20 Bike (EZ-Mod) 5 Down-Dog to Up-Dog 30 Alt. Crossbody Mountain Climbers 10 KB Sumo Deadlift 1 ROUND :45 Bike (Mod-Hard) 20 Alt. Shoulder Taps 10 Up-Downs 1 ROUND :30 Bike (Hard) 5 Inch Worms...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (21-15-12-9-6-3*) *Start lighter and build every set. Super set each set of Bench Press with 15 Heavy and Slow DB Shrugs. -Rest as Needed b/t Each Set- (Score is Weight) GOAL: RPE 6-7 | Goal for every set of Bench Press should be a...Read More