CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R KBS) 10 Sit-Ups 5 Up-Downs Workout – All 3 SETS FOR QUALITY (No Measure) 3:00 Row, Bike, or Ski 10 Up-Downs 20 Russian KB Swings (Athlete Choice) 30 Sit-Ups 40 Crossover Single Unders* 1:00 Static Hold** -Rest 1:00 b/t Sets- *Option for 80 Single Unders **Static Hold Options… Plank Hold Side Plank Hold (:30/ea side) Wall Handstand Hold Tuck or Hollow Hold Deadhang Hold (No Measure) Optional Finisher – All 3 SETS (:40 ON/ :20 OFF)* (No Measure) MOVT 1 – DB Deadbugs MOVT 2 – Alt. DB Slides *1 SET = MOVT 1+ MOVT...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 Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS 5 KB Deadlift 5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings 10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups 10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch Then Into… AMRAP IN REMAINING TIME.. Max Meter Row Partner Workout Option Metcon (Distance) IN TEAMS OF 2… ON AN 10:00 RUNNING CLOCK…* Max Meter Row -Immediately Into- AMRAP x 10 MINUTES** 10 Russian KB Swings (70/53) 10 KB Goblet Alt. Lunges -Immediately Into- ON AN 10:00 RUNNING CLOCK…* Max Meter Row *P1 works while P2 rests. Split the rowing work as needed. **P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed...Read more

CrossFit Mettle and Honor – NC FLEX Strength 8-6-4 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 10 | How heavy can you go with this challenging set-up on your grip? This is the last time you’ll be seeing this piece this cycle. Hold on and go for it on the final set of 4 reps. Bodybuilding Metcon (Checkmark) 1.) 4-5 SETS 12-16 Pendlay Row (Moderate) -Rest :10- 12-16 DB Chest Supported Row (Moderate) -Rest :10- Max Reps Feet Elevated Inverted Row -Rest :10- Max Reps Banded (OR Cable) Lat Pull Down -Rest :10- Max Reps Banded (OR Cable) Straight Arm Lat Push Down -Rest 4:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-12 Incline Supinated-Grip DB Curl (Moderate) -Rest :30- 8-12 Seated DB Hammer Curl (Moderate) -Rest :30- 12-16 Incline Pronated-Grip DB Curl (Light) -Rest 2:00 b/t Sets-...Read more