CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 10 SETS 3 Heavy Box Squats* *Option to build each set, every other set, or use the same heavy load for all 10 sets. Superset EVERY OTHER set with 10/10 Slow DB Supported Row (Heavy) FOCUS: Heavy Lower Push / Upper Pull TIME:...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3 SETS Max Reps Bodyweight Bench Press* *If not at BW yet or want to go heavier…choose a weight that is very challenging to get 7-10 solid reps. 2.) 3 SETS* 10 DB Alt. Step-Ups 10 DB Push Press w/ Slow Lower...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 10 Step-Ups 10 BB Sumo Good Morning 10 Wall Ball Front Squat 10 Wall Ball OH Press Into… 1 ROUND 1:00 Row 6 Box Jumps 6 BB Push Press 6 BB Sumo Deadlift 6 Wall Balls Workout Fight Gone Bad (3...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 1 ROUND 25ft Knee to Chest 25ft Figure Four Walks 25ft Toy Soldiers 25ft Walk on Toes 25ft Walk on Heels 25ft High Knees 25ft Butt Kickers 200m Run Into… AMRAP in the Remaining Time Of… 5/5 Sumo DB Deadlift...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – :45 DB Bent Over Row (Mod) MIN 2 – :45 Alt. Lateral Box Step-Overs (Low Box @ No Weight) FOCUS: Upper Pull / Lower Push TIME: 14min GOAL: RPE 6-7 | Use a weight on the...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 7-7-7-7-7 Tempo Sumo Deadlift (Mod-Heavy @ 2121)* *After each set perform 7/7 Single Arm DB Strict Press from lunge stance (Mod) FOCUS: Lower Pull / Upper Push TIME: 25-30min GOAL: RPE 6-7 | I love this combo and the feel of the 1/2...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders Into… 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double Unders Extended Warm-up Metcon (No Measure) ON A 8:00 RUNNING CLOCK… Build up to Workout Weights...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 10-9-8-7-6 Shoulder to Overhead (135/95)|(95/65) Up-Downs Over Bar Immediately Into… 5-4-3-2-1 Shoulder to Overhead (185/135)|(135/95) Up-Downs Over Bar *After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts...Read More