CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Distance) 5 SETS 5:00 Bike for Distance -Rest 1:00 b/t Sets- (Score is Distance) GOAL: RPE 7 | Aerobic Capacity. Each set should feel challenging to sustain the pace but doable for 5:00. All 5 sets should be the same or very close to the...Read More
CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up Warm Up (No Measure) 3 Rounds Bear Crawls Rig to Rig Broad Jumps Rig to Rig 20 Jumping Jacks 10 deadlifts with just the bar Strength and Skill Deadlift (5X7) Week 1 of Wendler Strength Cycle Max Height Jump (Distance) Two foot take off and...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Up-Downs 8 Supinated Band Pull-Aparts 8 Overhead Band Pull-Aparts 8/8 X-Band Pull-Aparts (Sword Pulls)* *Grab a band vertically w/ both thumbs pointed up. One hand stays at the hip while the other hand pulls up and down. Band should go across the...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 200/150m Row MIN 2 – :45 Max Scap Push-Ups + Alt. Shoulder Taps MIN 3 – 50 Single Unders + Alt. Ankle Rolls MIN 4 – :45 Alt. DB Around the Worlds Strength – Performance Metcon (Weight) EMOM...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (10-6-2+) (Score is Weight) GOAL: RPE 8 | Goal is to hit 10 @ Moderate / 6 @ Moderate-Heavy / 2 @ Heavy. If you can squeeze out 1 or 2 more reps on your set of 2, go for it! Bodybuilding Metcon (Checkmark)...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
