CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (3×10/10*) *Use the same Mod-Heavy weight for all 3 sets. Superset each set with… A1. 15 Strict Ring Rows or DB Bent Over Rows A2. 10/10 Plate Around the Worlds (Score is Weight) GOAL: RPE 6-7 | Challenging every set but sub max...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 Ankle Rollouts 8 Bootstrappers 8 Alt. Bird Dogs Into… AMRAP x 5 MINUTES 30 Single Unders* 6 Alt. Lunges 6 Push-Up to Pike 6 Alt. Knee Raises * Switch to Double Unders at halfway () Strength Bench Press (6-4-2-6-4-2*) *Start Moderate and...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES* 10/8 Cal Ski 10 Wall Balls (20/14) 1 Snatch (185/135) -Rest 1:30 b/t Sets- *Reset at the beginning of each AMRAP (Score is Lowest Rounds + Reps) GOAL: HEAVY | RPE 6-7 — Do you...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 3:00 Bike…use this to find your goldilocks pace for the workout! 0-1:00 → EZ (make sure the seat is adjusted correctly) 1:00-2:00 → Moderate Pace 2:00-3:00 → :10 Sprint / :10 EZ INTO… AMRAP x 4 MINUTES 5 Calf Raises + 10 Bunny...Read More