CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Lunge → Air Squats → Empty BB Front Squats 10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar 5/5 SA Ring Rows → 10 Ring Rows → Scap Pull-Ups Extended Warm-up Metcon (No Measure) ON AN 8:00 RUNNING CLOCK…...Read More

CrossFit Mettle and Honor – NC FLEX THROWBACK WEEK TO 1/17/22 Functional Strength Metcon (Weight) 5×10 Incline DB Bench (Heavy)* *Superset with 8/8 DB Supported Bent Over Row. -Rest as Needed b/t Sets- GOAL: RPE 8-9 | If you don’t have access to an incline bench, check out my IG reel on how to create...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING No additional Conditioning. Get after the GPP with the class or a few buddies! (No Measure) B. NC60 Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Lunge → Air Squats → Empty BB Front Squats 10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar 5/5...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Cat/Cows 6 Up-Downs 4 Jefferson Curls 6 Glute Bridge-Ups (option for single leg) Into… 2-3 ROUNDS 1:00 Bike 6 Banded PVC Deadlifts* 3/3 Single Leg RDL *Band is attached low on a post. Put the PVC through it. Step back...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2 ROUNDS 150m Row → Legs + Body only (arms remain straight) 25ft. Bear Crawl 25ft. Quad Crawl Into… 2 ROUNDS 200m Row → Legs + Body + Arms (½ Slide Forward) 25ft. Heel Walk 25ft. Toe Walk Into… 2 ROUNDS 250m Row → Full...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8 Shoulder Rolls Forward 8 Shoulder Rolls Backward 8 BB Strict Press Into… 6 SETS (:20 ON/ :20 OFF) SET 1 – Single Unders SET 2 – Tall Jump Single Unders SET 3 – Penguin Taps SET 4 – Single-Single-Double...Read More

CrossFit Mettle and Honor – NC FLEX THROWBACK WEEK TO 1/17/22 Functional Strength Back Squat (5-5-5*) *Start Mod-Heavy & Build to Heavy Set of 5. Warm-up as needed prior. 20 Plate Front Raises after every set. -Rest as Needed b/t Sets- GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME* 200m Run 21 Box Jump Overs (24/20) 21 KB Swings (53/35) *Round 2 Reps = 15 BJO/KBS Round 3 Reps = 9 BJO/KBS (Score is Time) GOAL: SPRINT | This workout should build in pace every round. Main pacing will be...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Bike 8 Scap Pull-ups 8 Up-Downs 8 Alt. DB Deadlifts 8 Box Step-Ups Into… AMRAP x 5 MINUTES 6/4 Cal Bike 6 Ring Rows 6 Burpees 6 Alt. DB Russian Swings 6 Box Step-Overs Workout REINDEER GAMES (Time) FOR...Read More

CrossFit Mettle and Honor – NC FLEXRead More