CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 PVC or Band Pass Throughs 5/5 Kneeling Hip Openers 10 Air Squats 10 Arm Haulers 1:00 Cardio Choice (EZ Pace) Into… 2 ROUNDS :30 Wall Prayer Stretch* 10 Scap Push-Ups on forearms 5 Knee Push-Ups 10 Alt. Deadbugs :30 Cardio Choice (mod-fast...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) 1 SET 10 Alt. Groiners w/ Twist 10 Kang Squat 5 Push-Ups into Down Dog 10 Banded Shoulder Dislocates Into… 1 SET 8 Up-Downs 8 Hollow Rocks 8 Slam Ball Deadlift 8 Banded Good Morning Into… 1-2 SETS 8 Up-Downs + Push-Up 8/8 Single Arm...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES 3 Power Cleans* (Score is Heaviest Weight) *Start Mod and increase every minute until you reach Mod-Heavy. Continue with the Mod-Heavy weight for the remainder of the time. GOAL: RPE 5 to start / RPE 7 to end | Reps,...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 8/6 Cal Row 6 Hang Muscle Clean + Press 6 Strict Hanging Knee Raises Compete Bench Press (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Bench Press) (Score is Weight)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND (4:00) 200m Run 8/8 Ankle Rotations 8 Alt. Box Step-Ups 8 Alt. Groiners 8 Air Squats 100m Run Into… 2-3 ROUNDS (TIME PERMITTING) 10 Alt. Elbow Punches 8 Alt. Front Rack Lunges 6 Up and Overs* 6 Back Squats 6 Box Jumps* *Push...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 3 SETS FOR QUALITY (Checkmark) 100m KB Farmer Carry (Heavy) 20 DBL KB Deadlifts (Heavy) 10/10 Single KB Staggered Stance RDL (Heavy) -Rest as Needed b/t Sets- (No Measure) GOAL: RPE 8 | GRIP CITY. With the KB RDLs, focus on pressing the butt and hips...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 5 Push-Up to Pike 10 Kip Swings On Ring 5 Low Ring Turnover Drill Compete “2013 CROSSFIT REGIONALS EVENT 3” (Time) FOR TIME 30 Burpee Muscle Up (Score is Time) GOAL: RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 8 PVC High Hang High Pulls 6 Bootstrap Squats 4 Inch Worms into… 1 ROUND 10 PVC Around The Worlds 8 PVC Behind The Neck Push Press 6 Air Squats 4 Push-Ups to Pike into… 1 ROUND 10 PVC...Read More