CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS 4 Shuttle Run* 20 GHD Sit-Ups 4 Shuttle Run 15 Handstand Push-Ups 4 Shuttle Runs -Rest 1:30 b/t Sets- *1 Rep= 25′ out, 25′ back. (Score is Slowest Set) GOAL: GRIND | RPE 6-7 — Be careful with a fast pivot to keep...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 10 Up-Downs 6 PVC Snatch Grip Deadlift 6 PVC High Pulls 6 PVC Pass Thrus + Air Squat Into… 1-2 ROUNDS (Time Permitting) 6 Burpees Over Bar 6 Barbell Snatch Grip Deadlift 6 Barbell High Pulls 6 Barbell Hang Muscle or Power Snatch...Read More

CrossFit Mettle and Honor – NC FLEXRead More

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 1 ROUND 250/200m Row :20 Squat Hold 5 Empty Barbell Deadlifts 5 Upright Rows INTO… 1 ROUND 500/400m Row (time trial) :45 Bodyweight Wall Sit 5 Hang High Pulls 6 Alt. Elbow Punches Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Bike EZ Pace Into… 3-4  ROUNDS 10 Floor Body Saw 8 Single DB Curl 8 Single DB Skull Crusher 6 Strict Up-Down Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30/25 Cal Bike 60 Crossbody Mountain...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR TIME / QUALITY 30-20-10-20-30 DB Bench Press (Mod-Heavy) DB Glute Bridge-Ups DB Weighted Sit-Ups *Complete 30 of each, 20 of each, 10 of each…then back up the ladder. Choose a weight that you can go unbroken for the first 1/2 of the ladder....Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 3 SETS FOR QUALITY 3:00 Row 2:00 Bike 1:00 Ski -Into- 5:00 Foam Rolling/ Stretching of Choice -No Additional Rest b/t Sets- GOAL: QUALITY | RPE 4-5 — This should be done after the METCON. Goal is to keep the body warm with the...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 1 ROUND :30 Row (EZ-Mod Pace) 8 Box Step Overs 8 Wall Ball Push Press to Target 4 Air Squats + 4 Narrow Squats* 8 BB Sumo Good Morning Into… 1 ROUND :30 Row (Mod-Hard Pace) 6 Box Jump Overs 3/3 Lateral Step-Downs* 6 Wall...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS 30 High Knees 10 Slam Ball G2OH 10 Knee Push-Ups 10 Scap Pull-Ups :30 High Jump Singles INTO.. 2 ROUNDS 30 Butt Kicks 10 Slam Balls 10 Hand Release Push-Ups 10 Kip Swings :30 Double Under Practice Strength Metcon (AMRAP –...Read More