CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 14 Chest to Bars 5 Front Rack Lunge-Lunge-Squat (115/75) 7 Bar Muscle-Ups 5 Burpee Box Crawl Overs (48/40) *1 Rep= Lunge (R) + Lunge (L) + Front Squat. (Score is Round + Reps) GOAL: EFFORT | RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 10 PVC Pass-Thru 5/5 Alt. DB Deadlifts 5/5 Alt. DB Curl to Press 10 Scap Push-Ups :20 Tuck Hold Into… 2 ROUNDS 10 OHS w/ PVC 14 Alt. DB Russian Swings 10 Sit-Ups :20 Plank Strength Snatch (2-2-2-2*) *Start Light and build to...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 8 Alt. Lunges 6 MB Thrusters 4 Barbell Press Up & Overs* INTO… AMRAP x 3 MINUTES 8 Barbell Back Rack Lunges 6 Wall Balls 4 Barbell Press Up & Overs *Barbell starts in the front rack, is pressed...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 5 Reps of Pausing Deadlift (Mod-Heavy) MIN 2 – :30 Hip Taps (L/R)** MIN 3 – 1:00 Hollow Flutter Kicks **From the side plank, lower hip to the ground then raise body back up to supported position....Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 4 SETS (:15 ON // :15 OFF) MVMT 1 – Box Step-Ups MVMT 2 – Jumping Air Squats MVMT 3 – Kipping Swings MVMT 4 – Knee Push-Ups 1 SET = MVMT 1 – MVMT 4 Strength Metcon (No Measure) 3 SETS 15...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 ON / :20 OFF) MIN 1 – Up-Downs MIN 2 – Step-Overs MIN 3 – Ring Rows MIN 4 – Lunges MIN 5 – Burpees MIN 6 – Box Jumps MIN 7 – Jumping Pull-Ups MIN 8 – Lunge +...Read More

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CrossFit Mettle and Honor – NC FLEX Warm-up Warm-Up for GPP (No Measure) *Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it! Athletic/Explosive Metcon (Checkmark) *Pick one of the NCMETCON or NCX Workouts from the week of 10/24 and get after...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 15 ROUNDS FOR TIME 1 Deadlift (405/275) 1 Rope Climb 1 Bar Muscle-Up (Score is Time) GOAL: HEAVY | RPE 6-7 — Heavy and high skill, WOO! This might look like a sprint but that heavy bar and Rope Climb is going to slow everyone...Read More