CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/3/22 (No Measure) Functional Strength Back Squat (10-10-10*) *Start Mod-Heavy & Build to Heavy Set of 10. Warm-up as needed prior. Superset each set with a 15-20 Reps of Controlled Bench Dips…create a strong FLEX at the top of each rep. -Rest as...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 800m Run 50 Alt. DB Hang Snatch (50/35) 25 Strict Ring Dips 7 Wall Walks 600m Run 40 Alt. DB Hang Snatch 20 Strict Ring Dips 5 Wall Walks 400m Run 30 Alt. DB Hang Snatch 15 Strict Ring Dips 3 Wall Walks...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 8 Samson Lunges 8 Bird Dogs 8 Scap Pull-Ups Into… 2-3 ROUNDS 8 Alt. Medball Lunges + Press 8 Alt. Medball Cossack Squats 8 Medball Sit-Ups Strength Back Squat (5-5-5*) *Start Light and build to Moderate. (Score is Weight) Workout...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 2x25ft Shuttle Runs or 50m Run 10 Glute Bridge Ups 5 Empty BB RDL Into… AMRAP x 5 MINUTES 10 Toe Touch + Jumping Jack 5/5 Single Leg RDL 5 Vertical Jumps Strength Deadlift (5-5-5*) *Start light and build to light-moderate....Read More