CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) EMOM X 8 MINUTES MIN 1 – :40 Single Unders MIN 2 – 8 DB Push-Ups (Push-Ups on DBs)* MIN 3 – :10 second dead hang + 5-10 Hanging Knee Raises MIN 4 – 8...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (8:00 Cap) 200m Run @ Mod Pace 12 Box Step Overs 12 Barbell RDL 12 Alt. V-Ups Into… 2 SETS 200m Run @ Hard Pace 10 Box Jumps 10 Clean Deadlifts 10 V-Ups Strength Metcon (Weight) 4 SETS* 2 Reps of the Complex…...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1-1-1-1-1 Back Squat* *Start Heavy & Build to Heaviest Set of 1. Warm-up as needed prior. -Rest as Needed b/t Sets-GOAL: RPE 8-9 | Make sure your first set is Heavy…warm-up well enough prior to hit 5 sets of a challenging and controlled...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Workout Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES 3...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS* 7 Hang Power Clean Immediately Into… 7 Push Press Immediately Into… 1:00 Front Rack Hold *Use the same Mod-Heavy weight for all 5 sets. Every set should be challenging but doable. -Rest 2:00 b/t Sets-GOAL: RPE 8-9 | Fun little complex...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS (8:00 MAX) 6 Barbell Deadlifts 8 Lunges 10 Scap Pull-Ups 2 SETS 6 Upright Rows 8 Step-Ups 10 Ring Rows 2 SETS 6 Hang Muscle Cleans 8 Lunges 10 Scap Pull-Ups Strength Power Clean (5-Rep Heavy ) ON A 20:00 RUNNING...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:40 ON / :20 OFF) MIN 1 – 8 Bootstrap Squats + Max Lunge-Lunge-Squats MIN 2 – 8 Up-Downs + Max Shoulder Taps MIN 3 – :20 Med Ball Squats + :20 Medball Push Press MIN 4 – 8...Read More

CrossFit Mettle and Honor – NC FLEXRead More