CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS 7 Snatch Grip RDL 7 Elbow Punches 7 BTN Snatch Grip Push Press 7 Kip...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS 7 Snatch Grip RDL 7 Elbow Punches 7 BTN Snatch Grip Push Press 7 Kip...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS 7 Snatch Grip RDL 7 Elbow Punches 7 BTN Snatch Grip Push Press 7 Kip...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS 7 Snatch Grip RDL 7 Elbow Punches 7 BTN Snatch Grip Push Press 7 Kip...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Sumo Deadlifts (30X0) -Rest 1:00- 12-15 Weighted Step-Ups (3111) -Rest 2:00 b/t Sets- (Score is Weight on Deadlifts)GOAL: RPE 6 | DELOAD WEEK. Prioritize smooth movement and precise bracing. Use lighter weights to perfect positioning and alignment. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS...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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS 25’ Alt. Knee Hugs 25’ Alt. Quad Stretch 25’ Hamstring Scoops 25’ Toy Soldier 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 200m Run Into… CHIPPER WARM-UP 8 Scap Pull-Ups 8 Alt. Lunges :30 Plank Hold 8 Hanging...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS 25’ Alt. Knee Hugs 25’ Alt. Quad Stretch 25’ Hamstring Scoops 25’ Toy Soldier 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 200m Run Into… CHIPPER WARM-UP 8 Scap Pull-Ups 8 Alt. Lunges :30 Plank Hold 8 Hanging...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS 25’ Alt. Knee Hugs 25’ Alt. Quad Stretch 25’ Hamstring Scoops 25’ Toy Soldier 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 200m Run Into… CHIPPER WARM-UP 8 Scap Pull-Ups 8 Alt. Lunges :30 Plank Hold 8 Hanging...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