CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers Workout – All 4 SETS FOR QUALITY (No Measure) 3:00 Cardio Choice 10 Tempo DB Goblet Squats (30X0)|(Athlete Choice) 15 Tempo DB Chest Flyes (2020) 10/10 Tempo Single Arm KB/DB Bent Over Row (2020) 1:00 Static Hold* -Rest 1:00 b/t Sets- *Static Hold Options… Plank Hold Rig Hang Hold Handstand Hold Tuck/Hollow hold Wall Sit (No Measure) Optional Cool Down – All FOR RECOVERY (No Measure) 15 Slow Arm Haulers 10 Alt. Groiners w/ Thoracic Twist 1:00 Child’s Pose 1:00 Rebound Pose (No Measure)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. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.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 out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (115/75) 7 Push Press 9 Burpees Over Bar (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (75/55) 7 Push Press 9 Burpees (Score is Rounds + Reps) KG BB: (35/25) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Alt....Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6-8 Seated Barbell Shoulder Press (Heavy) Rest 1:30 8-12 Barbell Bicep Curls (Moderate) Rest 1:30 15-20 Hanging Knee Raises -Rest 2:00 b/t Sets- (Score is Weight on Shoulder Press)GOAL: RPE 9 | Week 2 of 6. Aim for heavy weights on the shoulder press and focus on the contraction during curls. The leg raises should add a nice core component before we get too deep into the session. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8-12 DB Skull Crushers (Drop Set)* -Rest 1:30- 8-12 Incline DB Curls (Moderate) -Rest 1:30- 12-15 DB Lateral Raises (Moderate) -Rest 1:30 b/t Sets- *Perform 8-12 reps with a moderate weight, then drop the weight by 20-30% and continue until failure. (No Measure) 2.) 3 SETS 12-15 DB Arnold Press -Rest 1:30- Max Set DB Push-Ups -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 |...Read more