CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS 12-9-6 Wide Grip Strict Pull-Up Tempo DB Goblet Squat (Heavy @ 20X1) -Rest as Needed b/t Sets- FOCUS: Upper Pull / Lower Push TIME: 30-35min GOAL: RPE 6-7 | Control, control, control! Slower is better on this couplet. Think about every...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) FOR QUALITY 21-15-9-15-21 DB Incline Bench Press (Mod)* *After each set perform :30/:30 of DB Farmer Split Squat Hold (L/R) w/ Moderate weight. FOCUS: Upper Push / Static Lower TIME: 25-30min GOAL: RPE 6-7 | Pick a weight that you can go unbroken...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* 35 Single Unders → 25 Double Unders 7/7 Staggered Stance Good Morning 7/7 Box Step-Ups → 7 Box Jumps 7 Plate Deadlifts → 7 Plate Ground to Overhead *Option to progress to the next set of movements as designated by the...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Scap Pull-Ups 5 Up-Downs 10 Sit-Ups 5 Slam Ball G2OH INTO… AMRAP x 3 MINUTES 5 Kip Swings 5 Burpees 5 Slam Balls 100m Slam Ball Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES*...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jump Rope 5 Kang Squats 10 PVC Pass Through Lunges INTO… 2 ROUNDS 5 Plate YTW’s 5 Barbell Snatch Grip Hang High Pulls 10 PVC Overhead Squats Strength Hang Power Snatch (Build to a Heavy 3-Rep ) ON A 15:00...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) TABATA 8 SETS (:20 ON / :10 OFF) Cal Bike INTO… 2 ROUNDS 10 DBL KB Deadlifts 10 DBL KB Russian Swings 10 Plank Shoulder Taps INTO… 2 ROUNDS 7 PVC Upright Rows 7 PVC Hang High Pulls 7 PVC Hang Muscle Snatches...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into.. 2 SETS 10 Ring Rows 10 Scap Pull-Ups 10 Push-Up to Pike 10 Samson Lunges Into… 2 SETS 8 Jumping Pull-Ups 8 Small Kip Swings 8 Hand Release Push-Ups 8 Jumping Air Squats Workout “CINDY-RELLA” (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1-2 SETS 6 Cat Cows 6 Push-Up to Pike 6 Moose Antlers 6 Boot Straps Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Barbell Deadlifts 5 Barbell Hang High Pulls 5 Barbell Strict Press Strength Clean and Jerk (Build to a 1-Rep Heavy*) ON A...Read More