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 – NC FLEX Functional Strength Back Squat (5 SETS 7 Pause Box Squats (Mod-Heavy)*) *Pause in the down position with tension held for a clear :02 -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Think more about the intention of the pause than the loading…but this should...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. 90-90 Rotations 10 Slow Alt. Deadbugs 5 Hang Muscle Cleans Compete FOR TIME (Time) 70 Air Squats 50 DB Goblet Squats (50/35) 30 DBL DB Front Squats (Score...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Ankle Rotations 15 Bunny Hops :45 Moderate Pace Row 12 Up-Downs Into.. 2 ROUNDS :30 Calf Stretch on Wall 10/10 Single Leg Hops :45 Fast Pace Row 8 Burpees Skill – All Metcon (No Measure) 1.) EMOM x 6 MINUTES MIN 1...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Conditioning 3 SETS (Checkmark) 3:00 Cardio Choice 100m KB Farmer Carry (Mod-Heavy) 3:00 Cardio Choice -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 6 | Sweaty and sustainable. Breath and grip. Bodyweight Flow 3 SETS* (Time) 15 Burpees 75 Double Unders 50 Air Squats 25 Push-Ups 15...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES :30 Bike 8 Push-Ups :30 Row 8 Ring Rows Compete AMRAP x 20 MINUTES (No Measure) 4:00 Bike 5 Strict HSPU 4:00 Row 5 Strict Pull-Ups (No Measure) GOAL: RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Shoulder Taps + 5 Push-Ups 8 PVC Pass Through 6 Groiner + Twist Into… 1 ROUND 5 PVC Hang Muscle Snatch 5 PVC Back Squat 5 Kip Swings 5 Ring Rows Into… 1 ROUND 5 PVC Snatch...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-Ups*) *Option to increase weight or use the same weight across for all 5 sets. Pull-Ups must be performed unbroken. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Repeating some of these fun tests from mid-April!...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 100m Run 8 Step Overs 6 DB Power Clean Compete Back Rack Lunge (1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 4 Rep Back Rack Lunge) *Must be Step Back...Read More