CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) FOR QUALITY* 50 Banded Pull-Aparts 50 Banded Upright Rows 50 Banded Lat Pull-Down 50 Banded Deadbugs *Complete in order. Think of this more as a warm-up. Use a band that you get at least 20-25 reps at a time. 2.) 3 SETS*...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN CAP 400m Run 5 burpees 5 squats 5 inch worms+push up 6 lunges Metcon U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 5 SETS* 8/8 Front Foot Elevated Barbell Reverse Lunges** *Set 1&2- Light-Mod Set 3&4 – Mod-Mod+ Set 5 – Mod+ **Superset each full set with 20 Slow Bodyweight Hip Thrusts. Set-up same as barbell hip thrust but no load. Pause for :01 at...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 50 Single Unders 10 PVC Pass Thrus 8 Snatch Grip Upright Rows 10 Ring Rows 8 Up-Downs Into… 1-2 ROUNDS (Time Permitting) 25 Double Unders 10 Bootstrappers 10 Snatch Grip Deadlifts 8 Snatch Grip Hang High Pulls 8 Up-Downs to a Target Extended...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 25ft High Kicks 25ft Quad Pull 25ft Ankle Roll Outs 25ft High Knees 25ft Butt Kicks Into… 2 SETS ON A 2:00 CLOCK… 100m Run 7 Lunge + Lunge + Air Squat Max Alt. Groiners in Remaining Time Workout “FORREST RUMP” (4...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4 SETS Max Reps Bodyweight Bench Press Immediately Into… 8/8 Plate Around the Worlds Immediately Into 1:00 Plate Overhead Hold -Rest as Needed b/t Sets- FOCUS: RPE 6-7 | For BW Bench Press, looking for at least 8-12+ reps. Take the exhaustion from...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3 SETS FOR QUALITY 5/5 Split Squats* 10-15 Pull-Ups** 10-15 Push-Ups *No weight on the SS this week. Use this as a primer for the DB FS. Option to elevate front heel. Back foot ball of the foot stays planted. **Any variety...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 EZ Bike MIN 2 – :20 Good Mornings + :20 Alt. Reverse Lunges MIN 3 – :20 Plank Hold + :20 Plank Rotations (alt. Elbows to hands) MIN 4 – :45 Mod Bike MIN 5...Read More

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