CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 20 Row Strokes Legs and Back Only :20 Hollow Hold Into.. AMRAP x 5 MINUTES 10 Burpees 10 Cals Row (Build to goal pace) 10 Sit-Ups Workout “RICKY BOBBY” (Calories) EMOM x 20 MINUTES MIN 1 – 15 Burpees...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 ON/:20 OFF) MIN 1 – Knee/Standard Push-Ups MIN 2 – Row (Moderate Pace) MIN 3 – Ring Rows MIN 4 – Bike (Moderate Pace) MIN 5 – Deficit Push-Ups (w/ Light DBs) MIN 6 – Row (Aggressive Pace)...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 11/28 and get after...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING No Additional Conditioning. Get after Ricky Bobby! (No Measure) B. NC60 Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 20 Row Strokes Legs and Back Only :20 Hollow Hold Into.. AMRAP x 5 MINUTES 10 Burpees 10 Cals Row (Build to goal pace) 10 Sit-Ups...Read More