CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) SUGGESTED MOBILITY ROUND 8 Bootstrappers 10 Glute Bridge-Ups 8 Cat Cows 10 Squat with Thoracic Rotation Into… 1 ROUND 10 Lunge-Lunge-Squats :30 Dead Hang 10 Scap Pull-Ups Into… 1 ROUND 10 Air Squats 6/6 Single Arm Ring Rows 10 Kip Swings Into… 1 ROUND 10...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub for Burpee to Targets. Consider (70/53) on the Russian KB Swings. COMPETE | PART 1 EVERY 4:00 x 4 SETS (Time) 8 Shuttle Runs 40 Crossover Singles 6 Sandbag Over Shoulder (150/100) -Rest w/...Read More

CrossFit Mettle and Honor – NC FLEX Strength 10 SETS (Weight) 6 Tempo Close-Grip Bench Press (30X0) -Rest 1:00- 6 Barbell Curl (Light-Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Bench) GOAL: RPE 9 | Final week of our 6-week accumulation cycle. We’ve worked hard to adapt to this type of volume. Finish strong...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) TABATA (8 ROUNDS → :20 WORK // :10 REST) MOVT 1 – Cat/Cows MOVT 2 – Alt. Step-Ups MOVT 3 – KB Deadlifts MOVT 4 – Up-Downs Into… 2 ROUNDS 6 Empty Barbell RDLs 6 Box Jumps 6/6 Single Arm Russian KB Swings 6 Burpees...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 Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. 90/90 Hip Rotations 8 Yoga Push-Ups 8 Kang Squats Into… EMOM x 4 MINUTES MIN 1 – :30 Row (22-24 SPM) + :30 EZ Row MIN 2 – :30 Row (24-26 SPM) + :30 EZ Row MIN 3 – :30 Row...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for quick singles on the Power Clean. Unbroken as long as possible on the HSPU. Make sure you maximize you transitions, the AMRAP goes by quick! COMPETE | PART 1 5 ROUNDS FOR TIME...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8 Library Sumo Deadlift (Moderate) -Rest 1:00- 12/12 Glute Dominant Step-ups (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Deadlift) GOAL: RPE 7 | I said we would see the glute-dominant step up more and more this cycle, as I LOVE how well...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 Round 20 Toe Touch Jumping Jacks 8 Push-Up to Pike 10 Barbell Good Mornings 10 Strict Press Into… 1 Round 20 Toe Touch Jumping Jacks 10 Scap Push-Ups 10 Squat Jumps 10 Hand Release Push-Ups Into… 1 Round 20 Toe Touch Jumping Jacks 10...Read More