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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 5/5 DB Around the Worlds 10 Alt. Pike Shoulder Taps 20 Alt. DB Foot Taps Into… 2 ROUNDS :30 Bike 5/5 Single Arm Arnold Press 5 Pike Push-Ups 30 Single Unders → 30 Double Unders (2nd Round) Strength – Performance Metcon...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 10/10 Dante Rows 5 Tempo Clean Deadlift (3131) 10 Elbow Punches 5 Tall Muscle Cleans Compete Metcon (Weight) 5 SETS 1 Hang Squat Clean + 1 Squat Clean -Rest as Needed b/t...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 5 Pause Box Squats (Mod-Heavy)* Immediately Into… 10/10 Front Foot Elevated Lunges** *Pause in the down position with tension held for :03 **Pause in the top and bottom position of the lunge for :03 -Rest as Needed b/t Sets-...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Metcon (No Measure) 1 ROUND :30 Cal Row @ Easy Pace 6 Cat Cows 6 Bird Dogs 6 Push-Up to Pike Into… 1 ROUND :30 Row @ Mod Pace 6/6 Barbell RDL 12 Alt. V-Ups 12 Glute Bridge Ups into… 1 ROUND :30 Row @ Hard Pace 6...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) AMRAP x 20 MINUTES 35 Cal Bike* 100m KB Farmer Carry (Mod-Heavy) *Roughly about 2:30-3:00 worth of effort at mod pace. (No Measure) GOAL: RPE 6 | Sweaty and sustainable. Breath and grip. Bodyweight Movement Flow Metcon (Time) 3 SETS* 15 Burpees 75 Double...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* 10 Alt. Scorpions 5 BB Snatch Balance 5 Tempo Snatch Deadlift (3131) :30 OHS Hold** *Warm-Up does not have to be unbroken **Sit in the bottom of the OHS for :30. Goal...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 Row 10 Groiners + Twist :30 Bike 10 Banded Pull Aparts :30 Ski Compete Metcon (Distance) 2 SETS 4:00 C2 Bike* -Rest :30- 4:00 Row -Rest :30 4:00 Ski -Rest :30-...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES* 6 Wall Ball Deadlift 6 WB Push Press 6 WB Front Squat 6 Up-Downs 6 Ring Rows *From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings. Into… 1-2 ROUNDS (Time Permitting) 100m Run 5/5 Moose Antlers 8...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (10×3*) *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 | This should not be a 3-rep Max. Looking to challenging sets for...Read More