CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 EZ Bike MIN 2 – 5 Clean Deadlifts 10 Alt. Elbow Punches (Empty BB)* MIN 3 – :45 Up Downs Over Bar MIN 4 – :45 Alt. Groiners *Option to do 5 Hang High Pulls...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 100m Run 12 Sit-ups 10 Good Mornings 8 Narrow Squats *@ 4:00 Mark, Switch to… 100m Run 12 Sit-Ups 10 KB Deadlifts 8 KB Sumo Squats Strength Metcon (Weight) 3 SETS* 10-12 Deficit KB Romanian Deadlift 12-15 Deficit KB Sumo Squats...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 4 SETS FOR TIME 15 Thrusters (75/55) 30 Double Unders 100m Run -Rest 2:00 b/t Sets- (Score is Slowest Set) GOAL: SPRINT | RPE 8-9 — COMPLETE BEFORE METCON. Full send, simple as that. Thrusters unbroken, DU quick and speedy, and PUSH on the run....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 4 SETS 10/10 Back Rack Bulgarian Split Squats 15 Hip Thrusts -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 8-9 | You’re going to feel like you’re from Georgia after this session because we are working on those PEACHES! Build to something...Read More