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 – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 7/7 Suitcase Split Squat 6/6 Half Kneeling Arnold Press 5 BB Split Jerk Balance Compete Metcon (Weight) 5 SETS 1 Dip (:02 Pause) + 2 Split Jerk -Rest as Needed b/t Sets-...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 7 | Low rep EMOM that...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Bootstrap Squats 8 Scap Push-Ups 6 Scap Pull-Ups :30 REST AMRAP x 3 MINUTES 10 Banded Good Mornings 8 Banded Bent Over Rows 6 Band Pull Aparts :30 REST 2 ROUNDS 10 Tempo Air Squats (31X1) 8 Tempo Ring Rows (21X2) 6...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 5 Ring Rows 5 Ring Dips 5 Toes to Rings Compete Metcon (No Measure) EMOM x 10 MINUTES 3-5 RMU (No Measure) GOAL: RPE 6 | Building off of last week with...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR QUALITY* 10-9-8…and so on down to 1 Bench Press Strict Pull-Up Strict Dip *Extra challenge…all reps for all movements must be performed unbroken. (Score is Weight on Bench Press) GOAL: RPE 7 | Not for time! Athlete choice whether you want to use...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 0:00-3:00 RUNNING DRILLS… High Knees Butt Kicks Toe/Heel Walk Inside/Outside Foot Walk Quad Stretch to Knee Hug Into… 400m Group Jog (MIN 3-5) Into… 2 ROUNDS (MIN 5-8) 5 Barbell Deadlifts 5 Barbell Upright Rows 10 Barbell Elbow Punches into… 1-2 ROUNDS (MIN 8-10) 100m...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 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