CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 50ft Bear Crawl (25ft/25ft) 10 Slam Ball Deadlifts 10 Scap Push-Up 5 Inchworm + Push-Up :20 Tuck Hold Into… 2-3 ROUNDS (Time Permitting) 5 Slow Push-Ups 20 Russian Twists 10 Slam Balls 10 Up-Downs Workout Metcon (AMRAP – Reps) 8 SETS (:20 ON/...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 3:00 RUNNING CLOCK… 50m Group Run then into… AMRAP in Remaining Time: 5 PVC Passes 5 PVC Good Mornings 10 Jumping Jacks Immediately Into… 3 SETS FOR QUALITY 3 Hang Muscle Snatch 3 Behind the Neck Strict Press :15 OH Hold...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4 SETS 7-10 Barbell Hip Thrusts (Heavy & Slow) Immediately Into… 15 Ring Push-Ups Immediately Into… 1:00 Ring FLR -Rest as Needed b/t Sets- FOCUS: Heavy Lower Posterior / Upper Push TIME: 25-30min GOAL: RPE 8-9 | Only use a weight on the...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 10 Plate Good Mornings 5 Up-Downs to Plate Into… AMRAP x 3 MINUTES 20 Plate Hops 10 Plate Ground To Overhead 5 Up-Downs Over Plate (Choice, Facing or Lateral) Strength Metcon (No Measure) 3 SETS* 15...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Up-Downs 5 Scap Pull-Ups 5 Ring Rows :30 Plank Hold Into… AMRAP x 3 MINUTES 3 Barbell RDL 3 Barbell Bent Over Row 3 Barbell High Pulls 3/3 Elbow Punches Skill Metcon (No Measure) 1.) 2 SETS 7-10 False Grip...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:40 ON/ :20 OFF) MIN 1 – Row @ EZ Pace MIN 2 – Lunge + Lunge + Air Squat MIN 3 – :20 Single Unders + :20 Alt. Planked Calf Stretches MIN 4 – Row @ Mod Pace MIN 5...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 2 Up-Dog to Down-Dog 4 Bodyweight Lunge-Lunge-Squats 6 Alt. Box Step-Overs 8 Med. Ball Push Press to Target Into… 2 ROUNDS 1:00 Row 5 Wall Balls 5 Alt. Box Step-Overs 5/5 Bodyweight Split Squats Strength Metcon (Weight) 3 SETS...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 EZ Bike 10 PVC Pass Throughs 8 BTN Press* 6 Hanging Knee Raises INTO… 1 ROUND 1:00 Hard Bike 10 PVC Around the World 8 High Hang Muscle Snatches* 6 Kipping Knee Raises or T2B Strength Metcon (Weight) ON A...Read More