CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GAME WARM-UP (4 MIN) ROWLING Into.. 2-3 ROUNDS (5 MIN CAP) :30 BIke @ Mod Hard Pace 6 Up-Downs + Alt. Shoulder Tap 6 Step-Ups + Slow Negative 6 Squat Jumps Workout – Performance Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 –...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-6-2+*) (Score is Weight) *Week 5 of 10-6-2 Cycle. Goal is to meet or exceed your 2-Rep Heavy from 1/16 and try to hit it for a 3rd or 4th rep (2+). Next week back to 10-10-10. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 7...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: Row 1:00 EZ 1:00 MOD 1:00 Hard INTO… 3 Rounds 5 Strict Pull-ups 10 Knee Push-ups 20 Lunges GOAL: RPE 9 | This is a retest. Goal is to get 1-2 Cals more on the Row and...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Group Jog Into… 3 ROUNDS 10 Banded Dante Rows 10 Alt. Banded Deadbugs 10 Banded Hip Pull Throughs* 10 Arm Haulers Into… 200m Group Jog *Band attached to the rig at hip height. Face away from the rig while holding the band between the...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (2:00 CAP) 6 Scap Pull-Ups 6 Scap Push-Ups 6 Bootstrappers Into… AMRAP x 4 MINUTES :30 HARD Row 5 Supine Ring Rows 5 Push-Up to Pike 6 Alt. Lunges Workout – Performance Metcon (Time) 2 ROUNDS FOR TIME* 100/80 Cal Row 75 Air...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 2 ROUNDS 200m Run 10 Muscle Cleans 10 Strict Pull – Ups GOAL: RPE 5 | 5s/Power Clean performed as singles, same pace/round on the 200m Run and U/B BMU. NOTES: Jason K pretty much invented the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MIN (:40 ON / :20 ON)* MIN 1: Step-Ups → Box Jumps MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20) MIN 3: Tuck-Ups → V-Ups MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 10 SETS* 5 Strict Pull-Ups 10 Hand Release Push-Ups 15 Air Squats *Option to wear 20lb Vest. Perfect, Fluid Mechanics. -Rest :30 b/t Sets- (No Measure) GOAL: RPE 7 Bodybuilding Metcon (Checkmark) FOR RECOVERY Perform a Full-Body Yoga Session Pick 10 Positions and Hold...Read More