CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Cal Bike (RPE 6) 10 KB Deadlifts 5 Push-Up to Pike 10 Alt. Cat Cows Into… 2 ROUNDS :30 Cal Bike (RPE 8) 10 KB High Pulls* 5 Up-Downs 10 Banded Pass Throughs *Start with KB in both hands at the hip,...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 1.) 2 SETS (Checkmark) 16 Goblet Squats (Moderate) -Rest :45- 16 Double DB Walking Lunge Steps (Light-Mod) -Rest :45 b/t Sets- (No Measure) Back Squat (2.) 5 SETS 5 Tempo Back Squats (30X0)) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Pre-exhaust...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up EMOM x 9 MINUTES (No Measure) MIN 1 – 5 Snatch Deadlift + 5 Hang Muscle Snatch MIN 2 – 10 Up-Downs MIN 3 – 5 Ring Rows + 5 Push-Ups Compete AMRAP x 10 MINUTES (AMRAP...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Samson Lunges 10 Alt. Box Step-Overs 10 Alt. Dead Bugs 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. Lunges + Twist 8 Half Box Jumps 8 Alt. DB Slides 8/8 Single Arm Ring Row Into… 1 ROUND 8 Back Rack Alt....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 1.) 2 SETS (Checkmark) 10-12 Banded (or Cable) Pull Downs (Light-Mod) -Rest :45- 8/8 Single Arm Bent Over DB. Row (Light-Mod) -Rest :45 b/t Sets- Weighted Pull-ups (2.) 6-6-4-4-2-2) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Hitting two quick sets to pre-exhaust...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 5 Seated Box Jumps 5 Muscle Clean 5 Front Squats Compete Power Clean (1.) ON A 10:00 RUNNING CLOCK… Build to a Heavy 3 TNG Power Clean) (Score is Weight) -Rest 5:00 b/t...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS 3 Shuttle Runs 9 Russian KB Swings* 6 Push-Up to Pike 9 Ring Rows Into… SPECIFIC WARM-UP 1 ROUND 5 Tempo Deadlifts (30X1) 5 Scap Pull-Ups + 5 Kip Swings :10 Handstand Hold/20 Shoulder Taps** *2nd Round perform American Swings **Performance...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up 3 ROUNDS (No Measure) 1:00 Cardio Choice 10 Slam Ball Deadlifts* 5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig) :30 Static Hold of Choice (Plank / Hollow / Wall Sit) *2nd Round: 10 Slam Ball Strict Press 3rd Round: 10 Slam Ball Ground...Read More