CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 5 Inch Worms w/ Push-Up 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Strength Metcon...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 MAX) :30 Row 5 Barbell Upright Rows 5 Scap Push Ups + 5 Shoulder Taps / side 10 Lunges Into… 2 ROUNDS :30 Row 5 Barbell Sumo Deadlifts 5 Hand Release Burpees 10 Step Ups Strength Hang Clean (3-Rep )...Read More

CrossFit Mettle and Honor – NCCOMPETE Metcon (No Measure) 3-4 SETS FOR QUALITY Pick at least 5 different movements for a range of 10-15 reps and move through a full range of motion with light weight. Start with very little intensity and gradually progress to moderate by the final set. Work up a good sweat....Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PIZZA GAME! This needs no set up, gets fun and get’s every one competitive. Every athlete gets their own Ab-Mat and this will be their “Pizza” to hold for the game. Athletes may only hold the Mat at the bottom with an open hand. Only...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) EMOM X 8 MINUTES MIN 1 – :40 Single Unders MIN 2 – 8 DB Push-Ups (Push-Ups on DBs)* MIN 3 – :10 second dead hang + 5-10 Hanging Knee Raises MIN 4 – 8...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (8:00 Cap) 200m Run @ Mod Pace 12 Box Step Overs 12 Barbell RDL 12 Alt. V-Ups Into… 2 SETS 200m Run @ Hard Pace 10 Box Jumps 10 Clean Deadlifts 10 V-Ups Strength Metcon (Weight) 4 SETS* 2 Reps of the Complex…...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1-1-1-1-1 Back Squat* *Start Heavy & Build to Heaviest Set of 1. Warm-up as needed prior. -Rest as Needed b/t Sets-GOAL: RPE 8-9 | Make sure your first set is Heavy…warm-up well enough prior to hit 5 sets of a challenging and controlled...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES 3...Read More