CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) EMOM x 10 MINUTES MIN 1 – 20 Box Jump Overs (24/20) MIN 2 – :50 Max Distance HS Walk (Score is Total HS Walk Distance) GOAL: SPRINT | RPE 6-7 — All gas in the first minute! If unable to complete 20 reps in...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 10 Up-Downs → 10 Burpees → 8 Burpees Over Bar* 10 Clean Deadlifts + High Pulls 20 Elbow Punches 10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar* *Round 2 perform Burpees & Knees to Chest....Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike @ EZ Pace MIN 2 – Lunge-Lunge-Air Squat MIN 3 – Active  Bar Hang MIN 4 – Up-Down + Broad Jump MIN 5 – Bike @ Mod Pace MIN 6 – Narrow...Read More

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 6 MINUTES 100m Run 5 KB Suitcase Deadlifts + :15 SA Suitcase Hold 10 Alternating V-Ups 10 Alt. KB Slides Workout Metcon (No Measure) 3 ROUNDS FOR QUALITY 400m Run 100m Single Arm KB Suitcase Carry (R) (Athlete Choice, Moderate) 30...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Alt. DB Deadlift 5/5 DB Strict Press 10 Alt. DB Russian Swings 5 Burpees INTO… 1-2 ROUNDS 5/5 Single Arm Ring Rows 10 Scap Pull-Ups 10 Band Pull-Aparts Skill Metcon (No Measure) 1.) 2 SETS 7-10 False Grip Ring Rows...Read More

CrossFit Mettle and Honor – NC FLEX Warm-up WARM-UP FOR GPP (No Measure) 2 SETS 3:00 Cardio Choice (Athlete Choice) 3:00 Dynamic Stretching (Athlete Choice) -No Additional Rest b/t Sets- (No Measure) GOAL: Choose 3 movements for the stretching period and flow through 1:00 each. Ex: Leg Swings / Arm Crosses / Kang Squats. Athletic/Explosive...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2:00 Row (1:00 EZ / 1:00 Mod) INTO… 2-3 SETS 7 Barbell Romanian DL 5 Segmented ‘No-Jump’ Burpees (3-Steps)* 7 Barbell Strict Press (:01 Pause Overhead) *Segmented Burpee = Sprawl to Plank / Push-Up / Correct Feet to Standing Position -No Additional Rest...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) 5 SETS ON A 2:00 RUNNING CLOCK… 20 Alt. Pistols Max Shoulder to Overhead (205/145) with Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Reps of S2OH) GOAL: HEAVY | RPE 6-7 — Goal for today is for the Pistols to take...Read More