CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 200m Run MIN 2 – 10 Scap Pull-Ups + Max Knee Raises MIN 3 – 10 Cat Cows + Max Glute Bridges MIN 4 – 10 RDL + Max Up-Downs Strength – All Deadlift (1×3 @ 70% 1×3...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Conditioning Metcon (Checkmark) 3 SETS 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 Movement Flow Metcon (Time) 3 SETS* 15 Burpees 75 Double Unders 50 Air Squats...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 :30 EZ Row 10 Small Ring Kips 5 Low Ring Transition Compete Metcon (Time) 5 ROUNDS 250/200m Row 3-5 Ring Muscle Up (Score is Time) GOAL: RPE 7 | Should aim for...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 10 Slam Ball Deadlifts 5/5 Single DB Deficit Scap Push-Ups* 10 Alt. DB Around the Worlds 5 Plank to Pike + 2 Piked Shoulder Taps** *One DB will be on DB one hand on the floor. Complete Scap PU w/...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (10 SETS 3 Weighted Pull-Ups*) *Option to increase weight or use the same weight across for all 10 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 AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike :30 Step Overs :30 Up-Downs :30 Shoulder Taps Compete Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – 12/9 Cal Bike MIN 2 – Max Burpee Box Jump...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10/8 Cal Bike 8 Scap Push-Ups 4 Tempo Push-Ups (1111) 8 KB Deadlifts Into… AMRAP x 4 MINUTES 10/8 Cal Bike 8 Glute Bridge-Ups 4/4 KB Floor Press 8 KB Russian Swings Strength – All Bench Press (10-8-6) *Start Mod-Light and...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 ROUND 250/200m Row 10 Step-Ups 10 Med Ball Ground to Overhead 10 Ring Rows Into… 2 ROUNDS 250/200m Row 5/5 Single Leg Step-Up 10 Med Ball Front Squats 10 Med Ball Push Press 10 False Grip Ring Rows Skill – Performance Metcon (No Measure)...Read More