CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 16 Jumping Jacks 8 Jefferson Curls 8 Alt. Elbow Punches 8 BW Drop Squats* 8 Alt. Groiners *Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as...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) AMRAP x 5 MINUTES :45 Cardio 8 Samson Lunges 8 Scap Pull-Ups 8 Scap Push-Ups 8 Slow Deadbugs Into… AMRAP x 5 MINUTES :45 Cardio 8 Lateral Step Overs 8 Banded Lat Pushdown 8 Banded Face Pull 16 Slow Alt. Shoulder Taps Workout – All...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (3 Rounds for weight) 1.) 3 SETS 12-15 Seated DB Strict Press (Mod) -Quick Rest- 10-12 DB Incline Bench (Mod-Heavy) -Quick Rest- Mas Reps DB Floor Press (Heavy)* *:01 Pause at the Top of Each Floor Press. -Rest as Needed b/t Sets- (Score is Weight)...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 Narrow Grip Push-Ups 10 Banded Dante Rows 10 DB Pull Overs on Bench Compete Bench Press (ON A 20:00 RUNNING CLOCK… Build to a 5-Rep Max Bench Press) (Score is Weight)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Air Squats 10 PVC Pass Thrus 10 Arm Haulers 15 Calf Raises 15 Tib Raises Into… 1 ROUND 10 Alt. 90-90 Hip Rotations 10 PVC Snatch High Pulls :30 Single Unders Into… 1 ROUND 10 Drop Squats* 10 Scarecrow Snatches :30 Double...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Rack Lunge (1.) 3×10 Alt. Barbell Forward Lunges*) *Moderate-Heavy -Rest as Needed b/t Sets- (Score is Weight) DB Split Squat (3 Rounds for weight) 2.) 3×10/10 (Moderate) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Unilateral forward focused lunging. Quad focused...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 1 ROUND 25 High Knees 25 Butt Kickers 10/10 Leg Swings 10 Tib Raises 10 Calf Raises 2 ROUNDS 100m Jog 5 Inch Worms + Push-Up 5/5 KB Deadlift 5/5 KB Clean Compete Metcon...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS :30 Bike 10 Alt Lunges 10 Alt. V-Ups 10 Scap Pull-Ups into… SPECIFIC WARM-UP 2 ROUNDS 3 Hang Muscle Clean* 6 Front Rack Lunges 6 Up-Downs 6 Kip Swings** *2nd Round perform Hang Power Clean **2nd Round perform Ring Rows Skill...Read More