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) 1 ROUND 20 Mountain Climbers 7 Push-Up to Pike 10 Scap Pull-Ups 10 BB Strict Press Into… 1 ROUND 15 Jumping Jacks 5 Inch Worms 8 Tuck Ups 8 BB Muscle Clean Into… 1 ROUND 10 Toe Touch Jumping Jacks 3 Wall Walks or Half...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 Up-Downs 5 Ring Rows :10 Ring Support Hold :10 Bottom Ring Hold* *Perform the Ring Support Hold and Bottom Ring Hold together. Start at the Ring Support Hold. At the :10,...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 5 Hang Power Snatch MIN 2 – 20 Burpees Over Bar MIN 3 – Rest *Start Mod-Light and Build to Mod-Heavy (Score is Weight) GOAL: RPE 8 | The ‘ol lift and breath. Lifting while having a...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls 1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs) 10 Banded Lat Pull-Downs → 10/10 Banded Plank Pulls** *Arrows indicate 2nd Round movement change. **Band placed low on the rig....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 Cossack Squats 10 Elbow Punches 5 Muscle Clean 5 Front Squat Compete Metcon (Weight) 5 SETS 1 Hang Squat Clean (Above Knee) + 1 Hang Squat Clean (Below Knee) -Rest as...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Time) FOR TIME 40-30-20-30-40 Cals on Bike or Rower* *Rest Equal Time…ex: 40 cals takes 2:00, rest 2:00 then start your 30 cal. (Score is Time) GOAL: RPE 8 | Goal is to target the SAME exact RPM/SPM for all sets pick something that you...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 On / :20 Off) MIN 1 – Scap Push-Up + Alt. Shoulder Tap MIN 2 – Slow Step-Ups* MIN 3 – Seated DB Alt. Arnold Press MIN 4 – Quad Heel Taps ** * Increase Height on Second Round. **...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7*) *1+1/2 Back Squat Start Mod and Build to Mod-Heavy. 1 Rep is full squat down, stand up to 1/2 squat, then back down before standing fully. (Score is Weight) GOAL: RPE 8 | Goal is to peak your final set at RPE 8....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 Bootstrappers :30 Bike 10 Alt. Samson Lunge :30 Ski Compete Metcon (Distance) 2 SETS 3:00 C2 Bike* -Rest 1:00- 3:00 Row -Rest 1:00 3:00 Ski -Rest 1:00- *If C2...Read More