CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) DYNAMIC RUNNING WARM-UP 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 25’ Alt. High Kicks 25’ Figure 4 Stretch 25’ Right Side Karaoke 25’ Left Side Karaoke 200m Run Into.. 2 SETS 10/10 Bent Over Row :30 Plank 16...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Full send on this. Go with what works best for you. Is it quick small sets, or bigger sets. Keep pushing the pace and race to that PR Time! COMPETE | PART 1 AMRAP x...Read More
CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12/12 Single-Leg Landmine RDL (Heavy) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | We saw these last week, but we are moving them to the beginning of today’s session so that we can tackle this fresh and really go heavy. This is...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sprint the Bike, let’s push the pace and see if we can go sub ::45-50 each round. Then quick singles on the power clean. If you can rep this weight open with your biggest set...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | More push/pull coming off a rest day. Tackle this piece accordingly based on how you feel. We want impeccable...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches...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
