CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 5 SETS 10/10 DB Staggered Stance Deadlifts (Heavy) Max Reps DB Bench (Heavy) -Rest as Needed b/t Sets-GOAL: Lower Pull + Upper Push | RPE 6-7 — Heavy but not extreme today…use a load that allows you to clear at least 10-12+ reps...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 8-6-4-8-6-4 Pause High Bar Back Squat or Pause Front Squat* -Rest as Needed b/t Sets *Clear :01 Pause at the bottom of each rep. Wave loading, rest as needed b/t sets. Second set of 8-6-4 must be heavier than each corresponding set...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Into.. AMRAP in Remaining Time.. 10 Scap Pull-Ups 8 Box Step-Ups 6 Walking Lunges w/ Twist 4 Perfect Kip Swings 10 Sit-Ups Skill Metcon (No Measure) 3 SETS FOR QUALITY :45 Bike (Moderate)* 5-8 Strict Tempo Pull-Ups (1111)...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND (7:00 CAP) :30 Single Unders 10 Ring Rows 5 Inchworms 10 Bootstrappers 1 ROUND :30 Single Leg Single Unders (:15 Each Leg) 10 Scap Pull-Ups 7/7 SA KB Deadlifts 7/7 SA KB Bent Over Rows 7/7 SA Russian KB Swings 1...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 5 Inch Worms w/ Push-Up 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Strength Metcon...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 MAX) :30 Row 5 Barbell Upright Rows 5 Scap Push Ups + 5 Shoulder Taps / side 10 Lunges Into… 2 ROUNDS :30 Row 5 Barbell Sumo Deadlifts 5 Hand Release Burpees 10 Step Ups Strength Hang Clean (3-Rep )...Read More

CrossFit Mettle and Honor – NCCOMPETE Metcon (No Measure) 3-4 SETS FOR QUALITY Pick at least 5 different movements for a range of 10-15 reps and move through a full range of motion with light weight. Start with very little intensity and gradually progress to moderate by the final set. Work up a good sweat....Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PIZZA GAME! This needs no set up, gets fun and get’s every one competitive. Every athlete gets their own Ab-Mat and this will be their “Pizza” to hold for the game. Athletes may only hold the Mat at the bottom with an open hand. Only...Read More