CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 10 BW Good Mornings* 5 Inch Worm + Push-Up** 10 Slow Deadbugs *Add Barbell in RD2 **8 Hand-Release Push-Ups in RD2 Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8-10 DB Bench Press (Heavy) -Rest 1:00- 6-8 Weighted Chin-Ups (Moderate) -Rest 1:00- 8-10 Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | Week 2 of 6. Chest, back, and delts—all in one jam-packed tri-set. Focus on quick...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 2 Rounds, we can push this. Aim for unbroken or no more than 2 sets on the Push-Ups and Deadlifts. Consider (225/155) COMPETE | PART 1 FOR TIME (Time) 20 Wall Facing Handstand Push-Ups (Score...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES* :30 Cal Machine 10 Step-Ups 10 KB Deadlifts 10 Dead Bugs 6 Alt. Groiners *Switch to below movements at 5:00 Step-Overs Russian KB Swings Sit-Ups Cat/Cows Workout – All EMOM x 30 MINUTES (No Measure) MIN 1&2 – Cardio Choice...Read More

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 5 Pause Front Squats (22X0) Rest 2:00 8-12 DB RDL (Heavy) -Rest 3:00 b/t Sets- (Score is Weight on Squats)GOAL: RPE 9 | Week 1 of 6. Yes—two squatting days this week. Use a controlled tempo on the front squats to build strength in...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Keep 2-3 sets on the Wall Balls and Pull-Ups. Focus on consistency so we’re not resting too much between movements. COMPETE | PART 1 AMRAP x 10 MINUTES (AMRAP – Reps) 3 Wall Walks 1...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single...Read More