CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…...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 11/14 and get after...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 8 Slow Air Squats 8 Knee Push-Ups 8 Muscle Cleans 8 Kang Squats () () Strength Back Squat (5-5-5*) *1+1/2 Back Squat Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down +...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES (:40 WORK // :20 REST) MIN 1 – Bike (Arms Only) MIN 2 – Push-Up to PIke MIN 3 – Plate Hops MIN 4 – Bike (Legs Only) MIN 5 – Empty BB Strict Press MIN 6 – Single...Read More