CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up 5 Minute AMRAP (No Measure) Jog down and back length of gym 10 Step Ups 5 Up downs 10 PVC perfect deadlifts Strength Deadlift (5X7) Wendler Week 1 Workout Speed ladder Drills (Time) We are working to improve foot work and explosivenessRead More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Bodyweight Movement Flow FOR QUALITY (Checkmark) 50 Strict Pull-Ups 75...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 6 Empty Barbell Strict Press 6 Hanging Strict Knee Raises 6 Inchworms + Push-Up 6 Cat/Cows Strength – All Metcon (Weight) 4 SETS 1 Push Press + 2 Push Jerk *Start Moderate and build to/past heaviest workout weight. (Score is Weight)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 Row 20 Shoulder Taps 5 Push-Up to Pike Compete Metcon (Time) 3 ROUNDS 15/12 Cal Row 50ft Handstand Walk* *Handstand Walk is 25ft down and 25ft back. Must come down at...Read More