CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 1:00 Bike (EZ PACE) Alt. Deadbugs -> Sit-Ups (straight legged & butterfly) :10 Dead Bar Hang + :10 Active Bar Hang 5/5 Single Arm Ring Rows Into… AMRAP x 4 MINUTES 1:00 Bike (MODERATE PACE) 5 Straight Leg Sit-Ups...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 5 Ring Muscle-Ups 25/20 Cal Ski or 35/30 Cal Row 5 Ring Muscle-Ups 10 Overhead Squats (165/115) (Score is Time) GOAL: EFFORT | RPE 6-7 — Working on MUP capacity from Monday’s prep work. Even though you are only doing 5...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 200′ Sled Push (Athlete Choice, Mod-Heavy)* 200m Run :30 L-Sit -Rest 2:30 b/t Sets- *If no sled, 200ft DBL KB Walking Lunge (53/35). 100′ out 100′ back. (Score is Each Set For Time) GOAL: HEAVY | RPE 6-7 — Sled...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 5 Reps of Barbell 1+1/2 Squat* -Rest Quickly- 15 Slow & Heavy DB RDL -Rest as Needed b/t Sets- (Score of Weight) GOAL: RPE 8-9 | Option to choose either back squat or front squat for the 1+1/2 Reps....Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2-3 SETS (4:00 CLOCK) 8 Scap Pull-Up + :15 Active Hang 8 Scap Push-Up to Pike + :15 Plank 8 Bootstrappers 8 Cat Cow Into.. AMRAP x 6 MINUTES :45 Row @ Mod Pace 12 Alt. DB Around the World 10 Slow Shoulder Taps 4/4...Read More
