CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Row EZ Pace 8 Banded Pull Aparts 8 Banded Upright Row 8 Seated Banded Row Into… AMRAP x 4 MINUTES :30 Row Moderate Pace 8 Banded Lat Push-Down 8 Scap Pull-Ups 8 Ring Rows Extended Warm-up Metcon (No Measure) EMOM...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 6 Burpees 6 DBL DB Deadlifts + :20 Farmer Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 50m DBL DB Farmer Carry (Athlete Choice, Heavy) 15/12 Cal Row 4 Toes to Bar*...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (Mod Pace) 5 Ys / Ts / Ws (light plates or bodyweight) 10 Jumping Squats 20 Single Unders or High Jump Singles INTO.. 2 ROUNDS 100m Run 5 Behind the Neck Snatch Grip Strict Press 20 High Jump Singles...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) 5 SETS 30/20 Cal Row -Rest :30- 1:00 Max Muscle-Ups* -Rest 1:30 b/t Sets- (Score is Total Reps of Muscle-Ups) GOAL: EFFORT | RPE 6-7 — Today we work high skill movements under fatigue! This is essentially the Sunday METCON w/o the option...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bent Over Row (4×10*) *4 SETS 10 Barbell Bent Over Rows (Moderate) Superset each set of BBBOR with 10 Chin-Ups…each with :02 Pause with Chin Over Bar. (Score is Weight) -Rest as Needed b/t Sets- GOAL 6-7 | Upper Pull Main. Slow and controlled on the...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS Jumping Drills* 10 DBL DB Curl to Arnold Press 20 Shoulder Taps 10 Up-Downs 10/10 DB Staggered Stance DL *ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop ROUND 2 – 10/10 Single Leg Forward...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Romanian DeadLift (RDL) (4×10/10 Barbell Staggered Stance RDL *) *4 SETS 4×10/10 Barbell Staggered Stance RDL (Moderate)* Superset each set of RDL with 20 Single DB Floor Press (Heavy). (Score is Weight) -Rest as Needed b/t Sets- GOAL: RPE 6-7 | Lower Pull Main. Offset your...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 8 Ring Rows 10 Knee Push-Ups 12 Alt. Cossack Squats INTO… 2 ROUNDS 4 Jumping Pull Ups + 4 Kipping Swings 10 Push-Ups 12 Empty Barbell Front Squats Strength Front Squat (6×5 @ 70-75%*) *Base percentages off 2-Rep Heavy. (Score is...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 3 SETS ON A 10:00 RUNNING CLOCK… Max Distance Run -Rest 3:00 b/t Sets- (Score is Lowest Distance) GOAL: EFFORT | RPE 6-7 — WOO thats a lot of running! Today is about finding your consistent pace and sticking to it for all 10:00. The...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8 Groiners + Twist 8 Air Squat w/ :01 Pause at the bottom 8 Wall Ball Push Press 8 Barbell Deadlifts 16 Alt. Elbow Punches Strength Metcon (4 Rounds for weight) 4 SETS* 1 Clean + 1 Hang Squat Clean -Rest...Read More