CrossFit Mettle and Honor – CrossFit Kids Warm-up Warm-up (No Measure) 5 minutes 5 Burpees 10 Air Squats 10 push ups Strength Back Squat (10-8-6-5-5-5) Bench Press (10-8-6-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute Amrap 10 Goblet Squats 10 Kettle Bells 15 Sit ups 4 Shuttle RunsRead More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Burpees 6 Alt. Lunges 8 Glute Bridge-Ups Into… 1-2 ROUNDS (Time Permitting) 6 Clean Deadlifts 6 Hang High Pulls 6 Hang Muscle Clean + Elbow Punches 4 Clean Drop Drills* *1 Rep= Stand on toes + shrugs shoulders/ flex legs...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 100m Row 10 Air Squats 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 100m Row 5 Front Squats + 5 Strict Presses 8 Kipping Swings Strength Front Squat (3×2 @ 90-95%*) *Base percentages off 2-Rep Heavy. (Score is Weight)...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 35/28 Cal Bike 20 Toes to Bar (Score is Rounds + Reps) GOAL: GRIND | RPE 6-7 — Nothing fancy just you, the bike, and TTB’s. Try to keep the bar to 3:00-3:30 throughout the AMRAP. Challenge...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (7-5-3-5-7*) *Super set each set with 12 Twisting Bicep Curls. (Score is Weight) GOAL: RPE 6-7 | See if you can build up to, maybe past, your 3-Rep heavy from last week! Keep DB’s Mod-Heavy for Twisting Curls and enjoy the pump! Bodybuilding Metcon...Read More