CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. Build on the weight you used last week. Maintain the tempo and make sure the chin is getting over the bar every single rep. No cheating or kipping here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max Set Ring Rows 4.) 3 SETS 15-20 DB (Or Cable) Chest Flys (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Push/Pull for...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We have to push the pace today. Everything unbroken with fast transitions between barbell and pull-up bar. COMPETE | PART 1 Back Squat (ON A 20:00 RUNNING CLOCK… Build to a 10RM Back Squat) (Score is Weight) GOAL: RPE 9-10 | Time to put all the squatting to the test today. Make sure we get a nice hip and core warm-up. Try not to take more than 3 jumps before we get into our 10rm attempts. Then give yourself 2 attempts max at your best effort. Rule today is to make sure we are performing sets of 10 the whole time we are building up. COMPETE | PART 2 4 SETS (No Measure) 1:00 Mod Bike 1:00 EZ Bike -No Rest b/t Sets- (No Measure)GOAL: RPE 8 | Just get...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops Min 3- :40 Full Body Rowing Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders Into… 1-2 ROUNDS :30 Single Single Double Under 5 Push Up to Down Dog 10 Piked Toe Taps 5/5 Split Squats Into… 1-2 ROUNDS 20 Double Unders 5 Muscle Cleans 5 Front + Back Shoulder Press* 8 Alt Lunges (BBL Back Rack Round 2) *1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 160 Double Unders or 320 Single Unders 120/100 Cal...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