CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 25’ Bear Crawl 6 Inch Worms + Push-Up 6 Tuck-Ups 6 Jefferson Curls Into… AMRAP x 4 MINUTES 6 Slam Ball Deadlifts 6 Slam Ball Curl to Press 6 Push-Up to Pike :30 Static Hold Strength – All Bench Press (3×8*) *Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week. (Score is Weight) Workout – Performance EMOM x 15 MINUTES (No Measure) MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20) MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups MIN 3 – :45 Static Hold* *Static Hold Options: Plank Hollow/Tuck Dead/Active Hang (No Measure) Workout – Fitness EMOM x 15 MINUTES (No Measure) MIN 1 – 1 Half Wall Walk + 12 Slam...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 5 Inch Worms 5/5 SA Supported DB Bent Over Rows 10 Alt. SDB Around the Worlds 10 Glute Bridges into… 2 ROUNDS 100m Suitcase Carry 5 Up-Downs 5/5 SA Upright Rows 10 SDB Curls 10 Alt. Lunges Workout – All AMRAP x 25 MINUTES (No Measure) 100m DB Suitcase Carry (Athlete Choice, Moderate)* 10/10 Single Arm Supported DB Rows 20 DB Glute Bridge-Ups 100m Run (Easy Pace) 10 Reps of ‘Lunge-Lunge-Up-Down** 20 Single DB Curls 20 Banded Dante Rows or Face Pulls 100m Run (Easy Pace) *Switch hands as needed. **1 Rep = Lunge (R) + Lunge (L) + Up-Down. (No Measure) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 5 Up-Dog to Down Dog 10 Alt. 90-90 Hip Rotations 15 Banded Ws -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (30X0) -Rest 1:30- 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) -Rest 1:30 b/t Sets- (Score is Weight of Bench) GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, but leave some room to get heavier in weeks to come. If you don’t have access to an adjustable bench, stack a few plates under a flat bench for a slight incline. We are looking for a 15-30 degree incline tops. The rest intervals and 3-second tempo are non-negotiables. We want quality time under tension for maximum gains. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 10-12 Banded Wide-Grip Pull-Up OR Cable Lat Pulldown (Mod-Heavy) -Rest :10- 15 DB Pullover OR Straight-Arm Lat Pulldown (Mod-Heavy) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Barbell Curls (Heavy) -Rest :10- 12 Incline...Read more