CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Just Legs Row + :30 Just Arms Row 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s Into… AMRAP x 6 MINUTES 1:00 Row (Focus “Legs to Arms, Arms to Legs”) 12...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 SETS* 100m Jog 30 Jumping Jacks** 10 Alt. Forward Lunges w/ Twist 30 Single Unders 5 Slow Scap Push-Ups 5 Up Downs 30 Single, Double, or Crossovers Attempts 10 Hanging Knee Raises or Tuck-Ups*** -No Additional Rest b/t Sets- *Primary Goal is Prepping Shoulders...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 Warm-Up Warm-Up (No Measure) 1 ROUND 10 Air Squats 16 Piked Shoulder Taps 10 Empty BB Deadlifts Into… 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Push Press 10 Push-Up to Pike 10 Empty BB Upright Rows Into… 1 ROUND 10 Wall Ball Thrusters 10 Hand Release...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6 Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12 Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | 50 walking lunge steps is going to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: All about fast transitions. Rounds should be consistent and in the :45 range. COMPETE | PART 1 Metcon (AMRAP – Reps) AMRAP x 3 MINUTES 5 Deadlift (225/155) 7 Chest to Bar -Rest 1:00- AMRAP...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike 10 Deadbug 10 Step-Ups Into… 1 ROUND 8/6 Cal Bike (HARD) 6 Tempo Push-Ups (31X1) :30...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Incline Bench Press (Heavy) -Rest 1:00- 10 Arnold Presses (Moderate) -Rest 2:00 b/t Sets- (Score is Weight On Bench)GOAL: RPE 8 | We’re sneaking in some incline bench pressing even though it’s shoulder and arm day to really hit the upper chest and...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Bike hard. Should be able to complete the Bike in :45 or less. COMPETE | PART 1 Back Squat (10-10-8-8) (Score is Weight) GOAL: RPE 6 | We’re working on getting some volume...Read More