CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace 10 Banded Strict Press 10 Box...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 5 Bar Muscle-Ups 7 DB Thrusters (50/35) 20/15 Cal Row (Score is Time)GOAL: SPRINT | Unbroken and gross. The question you need to ask yourself in workouts in this is…how much can you / do you want to hurt on the...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 ROUNDS (9:00 TIME CAP) 1:00 Rowing* 8/8 Alt. BW Staggered Stance Side Bends 10 Lunges 10/10 Single Leg Glute Bridge Ups :20 Bar Hang** *R1: Strokes With Just The Arms R2: Strokes With Just The Legs R3: Strokes With A Pause At...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 min row w/ partner switch every min (focus on transition speed) Into… AMRAP x 5 MINUTES* 20 Jumping Jacks 10 Air Squats 10 Step Ups *At 2:30 mark, swap to: 10 Cossack Squats 10 MB Thrusters 10 Box Jumps Partner Workout Option Metcon (AMRAP...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans 5 Strict Press *Athletes aggressively push through the floor on the way up. Ideally hands are...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings Skill...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 20 Mountain Climbers 10 PVC Pass Through 10 Jumping Squats 1-2 ROUNDS 10 Up-Downs 5 PVC Wide Push Press (Behind Neck) 5 PVC OHS Strength Overhead Squat (4×3*) *All working sets @ Heavy weight. If you have a 1RM OHS, this should be...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Above the Knee Deadlifts* 20 Crossbody Mountain Climbers :30 Tuck Hold *R2 complete Below the Knee Deadlifts. *R3 complete Full Deadlifts. Strength Deadlift (10-8-6-10-8-6*) *Build up to a Moderate weight. Weight should start and end heavier than last...Read More