CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 10 Push Press (135/95) 20 Box Jump Overs (24/20) 40′ HS Walk* *Performed in 5′ Increments. (Score is Time)GOAL: SPRINT | RPE 8-9 — L-F-G PEOPLE. This workout will be a hair on fire type of feel…for those who can HS...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 EZ Bike 10 Bent Arm Banded Pull Aparts 10 Scap Pull-Ups 10 Air Squats* Into… 1 ROUND :45 Mod Bike 10 Straight Arm Banded Pull Aparts 8 Small Kip Swings 8 Alt. Cossack Squats Into… 1 ROUND :30 Hard Bike 10 Straight...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65)|(65/45) (Score is Rounds + Reps) KG BB: (42.5/30)|(30/20)GOAL: GRIND | RPE 6-7 — OPTIONAL WORKOUT…not mandatory this week. Perform AFTER your NCMETCON workout and heavy 1-Rep C&J. Classic NCFIT Benchmark....Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 7×3-5 Deadlift* *Heavy loading for all 7 Sets. TNG is allowed but no slamming the bar off the ground.GOAL: RPE 8-9 | Simplified strength continues this week with some 7×3-5 a low volume and heavy loading…pull-push-squat. We will work 7 sets of 3-5...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 7 DB Front Squat into DB Strict Press 7 Ring Rows 7 Tuck-ups 7 Push-ups 7/7 Box Step-Ups Into.. AMRAP x 3 MINUTES 7 Back Squats 7 Push Press 7 Single DB Thrusters 7 Kipping Swings 7 Box Jumps...Read More
