CrossFit Mettle and Honor – CrossFit Kids Warm Up Warm-up (No Measure) 5 Minutes AMRAP 30 Single Unders 10 Burpees 10 Good mornings Strength Deadlift (5 X 5 Library Deadlifts For Form) *Goal is form not Weight Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Kettle Bell Dead Lifts 15 Air Squats...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 1.) FOR TIME 21-15-9 Front Squats (95/65) Burpees Over Bar (Score is Time) -Rest 5:00 b/t P1 & P2- Metcon (Time) 2.) FOR TIME 9-6-3 Thrusters (135/95) Bar Muscle-Ups (Score is Time) GOAL: SPRINT | RPE 8-9 — This is going to HURT. For the...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (7-7-7-7-7*) *Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Perfect Pull-Ups A2. 20 Slow Banded Tricep Extensions (Score is Weight) GOAL: RPE 8-9 | We are going for it this week in our FS. Focus on making this...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) AMRAP x 2 MINUTES 10 Calf Raises 5/5 Single Leg GoodMornings 10 Bunny Hops 5 Burpees INTO… 2 ROUNDS 100m Run 10 Alt. 90-90 Hip Rotations 8 Hang Muscle Cleans + 4 Alt. Elbow Punches 6 Med. Ball Thrusters Strength Front Squat (5×4...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON A 10:00 RUNNING CLOCK… LINE DRILLS* Walking Samson Lunges Alt. Knees to Chest Stretch Toy Soldiers Toe Walk Heel Walk High Knees Butt Kickers 200m Run Into… AMRAP FOR REMAINDER OF TIME :45 Row 10 Calf Raises 30 Single Unders 10 Sit-Ups *Perform the...Read More