CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES (:40 WORK // :20 REST) MIN 1 – Bike (Arms Only) MIN 2 – Push-Up to PIke MIN 3 – Plate Hops MIN 4 – Bike (Legs Only) MIN 5 – Empty BB Strict Press MIN 6 – Single...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 8 Slow Air Squats 8 Knee Push-Ups 8 Muscle Cleans 8 Kang Squats () () Strength Back Squat (5-5-5*) *1+1/2 Back Squat Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down +...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…...Read More

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 11/14 and get after...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Mod Bike MIN 2 – :20/:20 SA Ring Row MIN 3 – :45 Up-Down + Shoulder Tap MIN 4 – :20/:20 SA DB Strict Press MIN 5 – :45 Mod Bike MIN 6 – :40 Slow Ring...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Row – ARMS ONLY MIN 2 – :30 Row – LEGS ONLY MIN 3 – :45 Row – 20-25 S/M MIN 4 – :45 Row – 25-30 S/M MIN 5 – :45 Row – 30+...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7-7-7 Box Squat*) *Box Setup is Slightly Above Parallel. Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Perfect Dips A2. 20 Russian KB Swing (Heavy) (Score is Weight) GOAL: RPE 8-9 | We are going for it this...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) TABATA 8 SETS (:20 ON/ :10 OFF) TAB 1 – Toes to Bar TAB 2 – Russian KB Swing (70/53) TAB 3 – Toes to Bar -Rest 1:00 b/t Tabatas- (Score is Total Reps) GOAL: EFFORT | RPE 6-7 — Grip is going...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) AMRAP x 2 MINUTES 10 Calf Raises 5/5 Single Leg GoodMornings 10 Bunny Hops 5 Burpees INTO… 2 ROUNDS 100m Run 10 Alt. 90-90 Hip Rotations 8 Hang Muscle Cleans + 4 Alt. Elbow Punches 6 Med. Ball Thrusters Strength Front Squat (5×4...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (7-7-7-7-7*) *Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Perfect Pull-Ups A2. 20 Slow Banded Tricep Extensions (Score is Weight) GOAL: RPE 8-9 | We are going for it this week in our FS. Focus on making this...Read More