CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 4 SETS (Time) 50 Double Unders 50′ SA Overhead Walking Lunge (50/35)* 50′ Handstand Walk -Rest b/t Sets- *Perform 25′ on arm 1, then 25′ on arm 2 (Score is Slowest Set) -Immediately move on to Part 2-GOAL: SPRINT | RPE 9 | This should...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

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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Bodyweight Good Morning 5 Inch Worms 10 Lateral Hops Over Bar* 10/10 Adductor Rocks 10 Alt. Child’s Pose Lat Stretch 10 Alt. Cossack Squat 5 Broad Jumps into… 2 ROUNDS 6 Up-Downs Over Bar** 6 Jumping Squats 6 Deadlifts...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 10-12 Dumbbell Romanian Deadlifts (3111) -Rest 1:00- 12-15 Bulgarian Split Squats (Bodyweight or Light Load) -Rest 2:00 b/t Sets- (Score is Weight on RDLs)GOAL: RPE 6 | DELOAD WEEK. Smooth, intentional movements to dial in form and activate key muscle groups. Yes, we’ve hit...Read More