CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-5-3-5-7*) *Super set each set with 15-20 Seated Banded Rows. (Score is Weight) GOAL: RPE 6-7 | Worked up to a heavy 3 last week, let’s see if we can meet it or pass it! The Seated Rows will fatigue the lats so BEND THAT...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Inch Worms + Push-Up 6 Alt. Groiners 8 Scap Pull-Ups 10 Cat Cows Into.. 3 ROUNDS 9 Barbell RDL 8/8 SA Ring Row 7 Up-Downs 6 Box Step-Overs Strength Deadlift (1.) ON A 8:00 RUNNING CLOCK… Build to a Mod-Heavy 4-Rep) (Score...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) PART 1…3:00 RUNNING CLOCK 25’ Line Drills – Toe/Heel Walk – Inside/Outside of the feet Walk – Bear Crawl – High Kicks – Crab Walk – Quad Crawl – Karaoke – Spiderman Crawl – etc. PART 2…7:00 RUNNING CLOCK 200m Group Jog Into…...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 50 Double Unders* MIN 2 – 200m Run MIN 3 –  20 Hand Release Push-Ups MIN 4 – :50 Tall Plank Hold *Option to increase by 10 reps every other round. (No Measure) GOAL: QUALITY | RPE...Read More