CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (4×10/10*) *4 SETS 10/10 Back Rack Forward Lunge (Moderate)* Superset with 10 Reps of DB Complex. 1-Rep of Complex is…2 DB Deficit Push-Ups + 1 DB Row L + 1 DB Row R. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS, :20 ON / :10 OFF Bike (EZ → Mod → Hard) 3 ROUNDS, :20 ON / :10 OFF MVMT 1: Air Squats MVMT 2: Alt. Reverse Lunges 3 ROUNDS, :20 ON / :10 OFF MVMT 1: Ring Rows MVMT 2: Face...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 50ft Shuttle Run 5 Burpees Into… 1-2 ROUNDS (Time Permitting) 5 Clean Deadlifts 5 Clean Hang High Pulls 5 Hang Muscle Cleans + Elbow Punches 5 Strict Press 5 Push Press Strength Metcon (4 Rounds for weight) 4 SETS* 1 Power...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 1 Legless Rope Climb 8 Toes to Bar 32 Double Unders -Rest 1:30 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) GOAL: SPRINT | RPE 6-7 — This is...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES (EZ FLOW) 5 Good Mornings 5 Cat/Cows 5/5 Moose Antlers 5 Up Dog to Down Dog INTO… 2 ROUNDS 10 Slam Ball Ground to Overhead (no slamming it yet!) 5 Cuban Presses w/empty barbell 10 Alt. Deadbugs 5/5 Single...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Push Press (10-10-10-10*) *Superset each set of PP with 5/5 Slow Kneeling Plate Around the Worlds and 15 Hollow Rocks. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Upper Push Main. Start moderate and build every set. All Sets unbroken. The month...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up 2 ROUNDS 30 Single Unders 10 Barbell Hang Muscle Cleans 10 Alt. Bodyweight Lunges 10 Scap Push-Ups to Pike INTO… 2 ROUNDS 20 Double Unders 10 Alt. Front Rack to Back Rack Push Presses 10 Alt. Cossack Squats 5 Strict Burpees Strength Metcon (No Measure) EVERY...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up 2 SETS 8 Scap Pull-Ups 8/8 Single Arm KB Deadlift 16 Alt. Piked Shoulder Taps Into… 1-2 SETS (Time Permitting) 8 Kip Swings 8 Russian KB Swing :15/:15 Single Arm OH KB Hold Strength Bench Press (10-10-10*) *Wide Grip Bench Press Start Moderate and build to Moderate-Heavy. Superset...Read More

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