CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) SPECIFIC MOBILITY :45/:45 Banded Lat Stretch :45/:45 Banded Ankle Distraction :45/:45 Banded Hip Distraction Into… 2 ROUNDS 8 Burpees 10 Tuck-Ups 10 Alt. DB Deadlifts 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. DB Burpees 10 V-Ups 10 Alt. DB Snatches 10 Kip Swings...Read More

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 Metcon (No Measure) 3-4 SETS 1:00 Bike 1:00 Row 1:00 Ski 1:00 Bike 1:00 Row 1:00 Ski -Rest 2:00 b/t Sets- Complete all 3-4 Sets Then Into… 3 SETS 5:00 bike 5:00 row 5:00 ski -no additional rest b/t sets- (No Measure)GOAL: LONG CONDITIONING |...Read More

CrossFit Mettle and Honor – NC FLEX Strength 8 SETS (Weight) 6 Tempo Close-Grip Incline Bench Press (30X0) -Rest 1:00- 6 Tempo Chin-ups (30X0, weighted if possible) -Rest 1:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 2 of 6 for this cycle. If you were able to complete all of the...Read More

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS 6 Burpee Prep Reps* 6 Lateral Step Overs 6/6 Staggered Stance KB Deadlift 8 Alt. Cossack Squats (Option for Goblet) 10 Alt. Deadbugs *RD 1: Inch Worms + Push-Up RD 2: 6 Up-Down + High Jump RD 3: 6 Burpee + High...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 3:00 Row 10 Banded Pull Aparts 8 Kang Squats Into… 1 ROUND 2:00 Row 10 Scap Pull Ups + 10 Ring Rows 8 Squat Jumps Into… 1 ROUND 1:00 Row 10 Kip Swings 8 Empty Bar Front Squats Partner Workout Option IN...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 3:00 Row 10 Banded Pull Aparts 8 Kang Squats Into… 1 ROUND 2:00 Row 10 Scap Pull Ups + 10 Ring Rows 8 Squat Jumps Into… 1 ROUND 1:00 Row 10 Kip Swings 8 Empty Bar Front Squats Partner Workout Option IN...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8 Library Sumo Deadlift (Moderate) -Rest 1:00- 12/12 DB Walking Lunge Steps (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Deadlift)GOAL: RPE 7 | The goal here is to move well and feel good after some big days of volume this week. The...Read More

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 3 SETS (Time) 200m Run 8-12 Strict Handstand Push-Ups -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: SKILL | RPE 7 | Working the Handstand Push-Up under fatigue. we saw bigger sets previously but we want to build on that by adding some fatigue. Goal...Read More