CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/24/22 Functional Strength Push Press (10-8-6-8-10*) *Start Moderate, Build to Heavy, Come Back Down to Moderate. **Superset each set with 20 Slow Tuck-Ups and 30 Banded Face Pulls. -Rest as Needed b/t Sets- GOAL: RPE 6-7 | Building to a heavy 6-rep (heaviest...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (3:00 Cap) 6 Alt. Groiners + Hamstring Stretch 6 Push-Up to Pike 6 Cat Cows Into… AMRAP x 5 MINUTES 5 DBL DB Strict Press* 5 DBL DB RDL 5 Up-Downs over DB *At halfway switch to Push Press. Strength Deadlift (ON A...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Bootstrappers 4 Alt. Cossack Squats 4 Up-Downs Into… AMRAP x 4 MINUTES 4 BW Kang Squats 4 Narrow or Sumo Stance Squats* 4 Burpees *Alternate b/t narrow stance and wide stance Squats each round. Workout Metcon (AMRAP – Reps) AMRAP...Read More