CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 WB Front Squats → 10 WB Thrusters → 10 WB Shots 10 Ankle Rotations L/R 10 Alt. Cossack Squats 10 Alt. Samson Lunges 10 Calf Raises Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat) (Score...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES 250/200m Row (20-25 s/m) 10 Slam Ball Deadlifts 5 Push-Ups to Pike 10 Banded Lat PushDowns -1:00 Rest- AMRAP x 4 MINUTES 250/200m Row (25-30 s/m) 10 Slam Ball Ground To Overhead 20 Alt. Shoulder Taps 10 Banded Dante...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 9:00 RUNNING CLOCK… LINE DRILLS 25’ High Knees 25’ Butt Kickers 25’ High Kicks 25’ Lateral Shuffle (L/R) 25’ High Skips Into…. 2-3 ROUNDS (Time Permitting) 200m Run @ Mod Pace 12 DBL DB Seesaw Row 30 Single Unders* 6/6 DB Goblet Split...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY ON A 35:00 RUNNING CLOCK… Max Cardio Choice* *Every 5:00 not including 0:00 complete 6/6 DB Upright Row + 9 Perfect Push-ups + 12 Lateral Box Step-Overs. (No Measure) GOAL: QUALITY | RPE 4-5 — Name of the game is cruise. Flush...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS 10 Push Press w/ Slow Lower* 10/10 Step Back DB Front Rack Lunges *Use the same mod-heavy weight for all 5 sets. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Use either DB or BB for the Push...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS 10/8 Cal Bike 5/5 Moose Antlers 10 Calf Raises 5 SLOW Air Squats INTO… 2 ROUNDS 5/4 Cal Bike 5 Empty Barbell Strict Press 20 Tall Jump Single Unders* 5 Jumping Air Squats *Option to practice Double Unders in 2nd Round....Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS 4 Shuttle Run* 20 GHD Sit-Ups 4 Shuttle Run 15 Handstand Push-Ups 4 Shuttle Runs -Rest 1:30 b/t Sets- *1 Rep= 25′ out, 25′ back. (Score is Slowest Set) GOAL: GRIND | RPE 6-7 — Be careful with a fast pivot to keep...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 2 ROUNDS 10 Up-Downs 6 PVC Snatch Grip Deadlift 6 PVC High Pulls 6 PVC Pass Thrus + Air Squat Into… 1-2 ROUNDS (Time Permitting) 6 Burpees Over Bar 6 Barbell Snatch Grip Deadlift 6 Barbell High Pulls 6 Barbell Hang Muscle or Power Snatch...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 7 SETS 10 Strict Pull-Ups 15 Deficit Push-Ups 20 Reps of 1+1/2 Air Squat -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 6-7 | High priority here is movement quality. Reduce or increase the numbers as needed to get your best workout with the...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Bike EZ Pace Into… 3-4  ROUNDS 10 Floor Body Saw 8 Single DB Curl 8 Single DB Skull Crusher 6 Strict Up-Down Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30/25 Cal Bike 60 Crossbody Mountain...Read More