CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) EVERY 2:00 x 3 SETS 30 Single Unders** 5 Lunge + Lunge + Air Squat 5 Barbell Deadlifts Mobility in Remainder of Time** *Switch to Double Unders in Sets 2/3 **Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats Strength Front Squat (4-2-2*) *Start Heavy and end...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY 40:00 EZ Run -Into- 2-3 ROUNDS FOR RECOVERY (Optional) 10 Alt. Groiners 10 Slow Calf Raises 1:00/1:00 Hurdler Stretch 1:00 Butterfly Stretch 1:00 Saddle Stretch (No Measure) GOAL: QUALITY | RPE 4-5 — Today is about moving for a long distance and...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-8-6*) *Pause Back Squat Pause for :02 in bottom and top of each rep (each full rep should take at least :05). Start moderate and build each set. Superset with 30 Hollow Rocks. (Score is Weight) GOAL: RPE 6-7 | All sets unbroken. Keep...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Bike 30 Single Unders 10/10 Single Arm Ring Rows :30 Hollow Hold INTO… 2 ROUNDs 1:00 MOD Bike 30 Double Unders 15 Supinated Ring Rows :30 Superman Hold Strength Metcon (No Measure) 4 SETS 2 Bottom to Half Pull-Ups*...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 6 Box Crawl Overs (48/40) 12 Alt. DB Power Cleans (75/50) 18 GHD Sit-Ups (Score is Rounds + Reps) GOAL: EFFORT | RPE 6-7 — Main focal point today is the GHDs. While it’s not a lot...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 2 SETS* 21-15-9 Incline Bench Press (Heavy) Strict Chin-Ups *Complete 21 of each, 15 of each, then 9 of each. Rest and repeat. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Weight should be heavy enough on the Incline BP...Read More
