CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 9 Glute Bridges 6 Alternating Groiners 3 BW Kang Squats Into… AMRAP x 3 MINUTES 9 Russian KB Swings 6 KB Goblet Lunge-Lunge-Squats 3 Jumping Air Squats Strength Front Squat (3×2 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 7:00 RUNNING CLOCK… 1 ROUND 10 Box Step-Overs 10 Clean Deadlifts 10 Upright Rows 10 Strict Press Into… 1 ROUND 8 Half Box Jumps 8 High Pulls 8 Push Press Into… AMRAP IN REMAINING TIME… 6 Box Jump Overs 6 Hang Muscle Cleans...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 200′ Sled Push (Athlete Choice, Mod-Heavy)* 200m Run :30 L-Sit -Rest 2:30 b/t Sets- *If no sled, 200ft DBL KB Walking Lunge (53/35). 100′ out 100′ back. (Score is Each Set For Time) GOAL: HEAVY | RPE 6-7 — Sled...Read More

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :25 Hollow + :25 Flutter Kicks MIN 2 – :45 BW Cossack Squats MIN 3 – :25 Inch Worms + :25 Banded Tricep Extensions MIN 4 – :45 Cardio Choice Strength Bench Press (6-6-6*) *Start Moderate...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2-3 SETS (4:00 CLOCK) 8 Scap Pull-Up + :15 Active Hang 8 Scap Push-Up to Pike + :15 Plank 8 Bootstrappers 8 Cat Cow Into.. AMRAP x 6 MINUTES :45 Row @ Mod Pace 12 Alt. DB Around the World 10 Slow Shoulder Taps 4/4...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 400m Jog* Then Into… 2-3 SETS 10 Alt. Standing Trunk Twists 5/5 Staggered Stance Barbell RDL 10 Scap Push-Ups 10/10 Leg Swings (hamstring target) First 200m take some shuffle steps and loosen up. In the second 200m start to find your stride. Strength...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12 Box Jumps (24/20) 2 Rope Climbs 12 Box Jumps 18 Alt. DB Snatches (50/35) (Score is Rounds + Reps) GOAL: EFFORT | RPE 6-7 — Fatigue the grip, hips, and arms while then trying to complete...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 10/31 and get after...Read More