CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 7-7-7-7-7 Tempo Sumo Deadlift (Mod-Heavy @ 2121)* *After each set perform 7/7 Single Arm DB Strict Press from lunge stance (Mod) FOCUS: Lower Pull / Upper Push TIME: 25-30min GOAL: RPE 6-7 | I love this combo and the feel of the 1/2...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders Into… 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double Unders Extended Warm-up Metcon (No Measure) ON A 8:00 RUNNING CLOCK… Build up to Workout Weights...Read More

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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 10-9-8-7-6 Shoulder to Overhead (135/95)|(95/65) Up-Downs Over Bar Immediately Into… 5-4-3-2-1 Shoulder to Overhead (185/135)|(135/95) Up-Downs Over Bar *After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS 12-9-6 Wide Grip Strict Pull-Up Tempo DB Goblet Squat (Heavy @ 20X1) -Rest as Needed b/t Sets- FOCUS: Upper Pull / Lower Push TIME: 30-35min GOAL: RPE 6-7 | Control, control, control! Slower is better on this couplet. Think about every...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) FOR QUALITY 21-15-9-15-21 DB Incline Bench Press (Mod)* *After each set perform :30/:30 of DB Farmer Split Squat Hold (L/R) w/ Moderate weight. FOCUS: Upper Push / Static Lower TIME: 25-30min GOAL: RPE 6-7 | Pick a weight that you can go unbroken...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* 35 Single Unders → 25 Double Unders 7/7 Staggered Stance Good Morning 7/7 Box Step-Ups → 7 Box Jumps 7 Plate Deadlifts → 7 Plate Ground to Overhead *Option to progress to the next set of movements as designated by the...Read More

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Scap Pull-Ups 5 Up-Downs 10 Sit-Ups 5 Slam Ball G2OH INTO… AMRAP x 3 MINUTES 5 Kip Swings 5 Burpees 5 Slam Balls 100m Slam Ball Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES*...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jump Rope 5 Kang Squats 10 PVC Pass Through Lunges INTO… 2 ROUNDS 5 Plate YTW’s 5 Barbell Snatch Grip Hang High Pulls 10 PVC Overhead Squats Strength Hang Power Snatch (Build to a Heavy 3-Rep ) ON A 15:00...Read More