CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Rowing* 10 Scap Push-ups 6 Push-Up to Pike 6 Cat/ Cows *RND 1 = Legs / RND 2 = Legs + Body Into… 2 ROUNDS :45 Rowing* 5 Inchworm + Push-Up 10 Alt. Bird Dogs 10 Up-Downs** *RND 1 = Arms + Body / Full Slide Rowing **RND 2 = 6 Burpees NCFIT Benchmark Workout – Performance DEATH ROW (PERFORMANCE) (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. (Score is Rounds Completed) NCFIT Benchmark Workout – Fitness DEATH ROW (FITNESS) (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 15/12 Cal Row MIN 2 — 12 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. (Score...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Incline Bench Press (Heavy) -Rest 1:00- 10 Arnold Presses (Moderate) -Rest 2:00 b/t Sets- (Score is Weight On Bench)GOAL: RPE 8 | I love the incline press because it allows me to sneak in some extra chest work on a shoulder day. Try to build off the weights you used in weeks 1 and 3. On the Arnold Press, make sure to move intentionally and don’t get sloppy. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 15 Barbell Upright Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 20 Single DB Skull Crushers (Moderate) -Rest 1:00- 15/15 Single Arm Dumbbell Hammer Curls (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) 3 SETS 12-15 Dumbbell Lateral Raises (Light to Moderate) -Rest :30- 12-15 Plate Front Raises (Light to Moderate) -Rest :30- 12 Banded (or Cable) Face Pulls (Moderate;...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) GENERAL WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into… 1 ROUND 20 High Jump Single Unders 20 Fast Single Unders 6/6 Single Arm DB Upright Row 12 Alt. Lunges :30 Plank Into… 1 ROUND 40 Double Unders / 40 Single Unders 10 DB Alt. Hang Snatch 10 DB Alt. Goblet Lunge 10 Sit-Ups Into… BARBELL SPECIFIC WARM-UP 1 ROUND* 7 Barbell RDL 7 Barbell Deadlift 7 High Pulls 7 High Hang Muscle Cleans/Snatches *Clean or Snatch Grip. Strength – Performance Overhead Squat (3×10*) *Use the same Light-Mod Weight for All Sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×10*) *Use the same Light-Mod Weight for All Sets. This is a Deload Week. (Score is...Read more