CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/3/22 (No Measure) Functional Strength Sumo Deadlift (5-5-5-5-5*) “Pausing + Deadstop” Sumo DL *:01 clear pause below the knee every rep. Controlled descent down the body to a deadstop on the ground for at least :01. Superset each set of 5 with 10-15...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups* 10 Banded Upright Rows → Band Pull-Aparts →  Kneeling Banded Pull-Downs :45 EZ Cardio of Choice *Can be banded. Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 7-10...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 1000/800m Row 75 Box Jump Overs (24/20) 50 Front Squats (135/95) (Score is Time) GOAL: EFFORT| RPE 6-7 — This is right on the borderline between effort and sprint. Probably more an Effort workout…butttttt each individual piece is kind of a Sprint too....Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 400m Jog INTO LINE DRILLS (~25ft. increments) Toe Walk → Heel Walk Karaoke → High Knees Bear Crawl → Quad Crawl INTO 2 ROUNDS 6 Up-Downs → Burpees 6/6 Hammer Curls → 6 DB Hang Muscle Cleans 6 Hollow Rocks *The arrow denotes switching movements...Read More