CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) TABATA 8 SETS (:20 ON/ :10 OFF) TAB 1 – Toes to Bar TAB 2 – Russian KB Swing (70/53) TAB 3 – Toes to Bar -Rest 1:00 b/t Tabatas- (Score is Total Reps) GOAL: EFFORT | RPE 6-7 — Grip is going...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7-7-7 Box Squat*) *Box Setup is Slightly Above Parallel. Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Perfect Dips A2. 20 Russian KB Swing (Heavy) (Score is Weight) GOAL: RPE 8-9 | We are going for it this...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Row – ARMS ONLY MIN 2 – :30 Row – LEGS ONLY MIN 3 – :45 Row – 20-25 S/M MIN 4 – :45 Row – 25-30 S/M MIN 5 – :45 Row – 30+...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Mod Bike MIN 2 – :20/:20 SA Ring Row MIN 3 – :45 Up-Down + Shoulder Tap MIN 4 – :20/:20 SA DB Strict Press MIN 5 – :45 Mod Bike MIN 6 – :40 Slow Ring...Read More