CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS* 10/10 Alt. Side to Side Leg Swings 10/10 Alt. Back to Front Leg Swings Hamstrings Scoops High Knees Butt Kickers Karaoke 200m Run Into… 2-3 ROUNDS 10 Alt. Step-Ups 10 Kip Swings 40 Single Unders *25ft out and then jog back. Workout –...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- Back Squat (2.) 5 SETS  5 Tempo Back Squats (30X0)) -Rest As Needed b/t Sets- (Score is Weight on Back Squats) GOAL: RPE 8 |...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :30 Box Step Overs MIN 2 – :30 Alt. V-Ups MIN 3 – :30 Alt Ring Rows Compete 5 ROUNDS FOR TIME (Time) 17 Box Jump Overs...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND FOR QUALITY 10 PVC Pass Thrus 10 Slow Arm Haulers 8 Alt. Groiner w/ Thoracic Twist 8 Push-Up to Pike 5 Slow Air Squats + 5 Jumping Air Squats Into… AMRAP x 5-6 MINUTES (Time Permitting) 5 WB Thrusters 5 Burpees 10 PVC...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 Weighted Pull-Up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Hitting two quick sets...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Clean Deadlift 5 Hang Muscle Clean 5 Front Squats Compete Power Clean (1.) 5×1@95% Power Cleans off Low Blocks ) *Barbell should be be set up at the shins about...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PARTNER WARM-UP AMRAP x 6 MINUTES P1: Bike for Cals P2: Complete the Following… 10 SB Ground to OH 8 Forward Lunges 6 Push-Ups *P1 alternates with P2 after P2 completes their movements. Strength – All Bench Press (6-4-2 | 4-3-2*) *Start Moderate+ and build...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 Warm-Up (No Measure) 3 ROUNDS 300/250m Row 7 Glute Bridge-Ups 7 RDL 7 Ring Row* 7 Kip Swing *False Grip optional Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 5 Deadlifts* MIN 2 – :40 Gymnastics Practice** *Start Light and build to workout...Read More