CrossFit Mettle and Honor – CrossFit Kids Warm-up Warm-up (No Measure) 5 minutes 5 Burpees 10 Air Squats 10 push ups Strength Back Squat (10-8-6-5-5-5) Bench Press (10-8-6-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute Amrap 10 Goblet Squats 10 Kettle Bells 15 Sit ups 4 Shuttle RunsRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 2 ROUNDS :30 Easy Cardio Choice 20 Alt. Plank Shoulder Taps 5/5 SA KB Suitcase Deadlifts Into… 2 ROUNDS :30 Mod Cardio Choice 20 Alt. KB Horn Taps 10 Russian KB Swings Strength Push Press (3×2 @ 90-95%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 9 of 11 Workout Metcon (No Measure) 3 SETS FOR QUALITY ON A 6:00 RUNNING CLOCK… 20 Alt. KB Slides (53/35)|(35/26) 100m Crossbody Carry (Athlete Choice, Moderate)* 10 Tuck-Up + V-Ups 20 Russian KB Swings Walking Rest or EZ Cardio w/Time Remaining *One KB/DB in Front Rack and one KB/DB in Suitcase Hold. Switch sides at the 50m mark. (No Measure) KG KB: (24/16)|(16/12)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON A 8:00 RUNNING CLOCK… Run 400m as a Group Into… 3 SETS* 10 Alt. Groiners 5 Tempo Air Squat (3211) → 10 Barbell Front Squats 10 Barbell Strict Press → 10 Barbell Push Press 30 Single Unders → 30 Double Unders In Set 3, perform the same movements from Round 2. Strength () Back Squat (5-4-3-2*) *High Bar Back Squat Start Moderate-Heavy and build to Heavy. (Score is Weight) Workout Metcon (Time) 4 SETS FOR TIME 15 Thrusters (75/55)|(65/45) 30 Double Unders 100m Run -Rest 2:00 b/t Sets- (Score is Slowest Set) KG BB: (35/25)|(30/20)Read more