CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 150m Row 8 BB RDL* 30 Single Unders** *At 3:00, complete 8 BB Deadlifts. ** At 3:00 option to complete 20-25 Double Unders. () Workout – Performance CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS* (Weight) 12 Bent Over Barbell Rows (Heavy) -Rest :10- Max Reps Supinated-Grip Inverted Row -Rest 1:30 b/t Sets- (Score is Weight on Row)GOAL: RPE 8 | Who doesn’t love a good drop set? *On your last set, take the barbell row to failure. Then, take...Read More

CrossFit Mettle and Honor – NCCOMPETE Compete CF OPEN 24.2Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Jumping Jacks 8/8 Alt. Split Squats 6/6 Single Arm Ring Row 8 Alt V-Ups Workout – All AMRAP...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 – CrossFit Warm-Up Warm-Up (No Measure) 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Jumping Jacks 8/8 Split Squats 6/6 Single Arm Ring Row 8 Alt V-Ups Workout – All AMRAP x...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5/5 Ankle Rotations 5 Jefferson Curls 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 10/10 Single Leg Single Unders 5/5 Leg Swings 5 Deadlifts 5 High Pulls Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s get some touches on each barbell. 2 Sets at the first weight, 2 Sets at the second weight. Finish the last 3 Sets at the final weight. COMPETE | PART 1 EMOM x 12...Read More