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 – 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 – CrossFit Warm-Up Warm-Up (No Measure) 3 SETS 10 Step-Ups → 10 Box Jumps* 10 Ring Rows 10 Kip Swings 10 Overhead PVC Lunge → 10 Front Rack PVC Lunge → 10 Back Rack PVC Lunge *Box Jumps will be performed on Set 2 & Set 3 Workout Metcon (AMRAP –...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 200m Run (EZ) Into… 2 ROUNDS 20 Crunches 15 Bridge Ups 5 Push-Up to Down Dog 10 BB Strict Press Into… 200m Run (Fast) Strength Bench Press (8-6-4-6-8*) *Start Light and build to Light-Moderate. After Set of 4, build back up using weights...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 – 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
