CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (5×5*) *Deload Week. Perform all sets at a Light or Moderate Light load. Perfect, Fluid Mechanics. (Score is Weight) Week 4 of 10-6-2 Cycle. Deload Week. Next week starts w/ a test the 2nd Cycle. GOAL: RPE 5 Bodybuilding Metcon (Checkmark) 3-5 SETS 3:00...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 EZ-Mod Bike for Calories* 6 Alt. Groiners + Twist 15 Med Ball G2O 10 PVC Pass Throughs Into… 1 ROUND Bike* 6 Cossack Squats 7 Med Ball Overhead Press 7 Med Ball Front Squat 10 PVC Superman Pass Throughs Into… 1 ROUND...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (5×5*) *Deload Week. Perform all sets at a Light or Moderate Light load. Perfect, Fluid Mechanics. (Score is Weight) Week 4 of 10-6-2 Cycle. Deload Week. Next week starts w/ a test the 2nd Cycle. GOAL: RPE 5 Bodybuilding Metcon (Checkmark) FOR RECOVERY Perform...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: EMOM x 6:00 MIN 1 – :50 Row Min 2 – 1 Round of Cindy* *1 Round of Cindy is… 5 Pull-Ups 10 Push-Ups 15 Squats GOAL(s): RPE 5 | Practice recovering while performing your 75 DU...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 20 Crossbody Mountain Climbers 8 Scap Push-Ups 6 Knee Push-ups* 4 Tall Jumps *Option for Standard Push-Ups. Into… 2 ROUNDS 6 Clean Deadlifts 6 Upright Rows 6 Alt. Elbow Punches 6 Push-Ups Strength – All Metcon (Weight) 5 SETS* 1 Clean...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY (3:00 CAP) 10 Alt. Groiners + Twist 10 Scap Push-Up to Pike 10 Kang Squats Into.. TABATA 8 ROUNDS (:20 ON / :10 OFF) ODD ROUNDS – Jumping Air Squats EVEN ROUNDS – Quad Heel Taps Strength – All Metcon (Weight) 3 SETS 8/8...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 7 SETS* 10 DB Bent Over Rows (Light) 10 DB Strict Press (Light) 10 DB Alt. Farmer Lunges (Light) *Use a weight that you can do all 30 reps without putting the DB down. -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 6 Bodybuilding...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MIN (:40 ON // :20 OFF)* MIN 1: EZ Row → Mod Row MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches MIN 3: Single Unders → Double Unders / Single-Single-Doubles MIN 4: Dead Bugs → Up Downs *Progress through the...Read More