CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up Warm Up (No Measure) 3 Rounds Bear Crawls Rig to Rig Broad Jumps Rig to Rig 20 Jumping Jacks 10 deadlifts with just the bar Strength and Skill Deadlift (5X7) Week 1 of Wendler Strength Cycle Max Height Jump (Distance) Two foot take off and...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Distance) 5 SETS 5:00 Bike for Distance -Rest 1:00 b/t Sets- (Score is Distance) GOAL: RPE 7 | Aerobic Capacity. Each set should feel challenging to sustain the pace but doable for 5:00. All 5 sets should be the same or very close to the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Up-Downs 8 Supinated Band Pull-Aparts 8 Overhead Band Pull-Aparts 8/8 X-Band Pull-Aparts (Sword Pulls)* *Grab a band vertically w/ both thumbs pointed up. One hand stays at the hip while the other hand pulls up and down. Band should go across the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 Ski 10 Samson Lunges 20 Shoulder Taps Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 20 Cal Ski 20 Box Step Ups 20 Alt. No Push-Up Renegade Row...Read More