WOD

Announcements May Focus details are in the description. 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!
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Announcements May Focus details are in the description. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Cardio Into… 3 ROUNDS :20/:20 SA Elbow Plank 15 Single DB Bent Over Row 15 Single DB Floor Press 10 Tuck-Ups 5 Scap Pull-Ups Workout – Performance Metcon (No Measure) 3 ROUNDS FOR QUALITY 2:00 Cardio Choice 20 DB Floor Press 2 Rope Climbs* 1:00 Cardio Choice 12/12 Single Arm Supported DB Rows 2 Rope Climbs* :30/30 Banded Plank Pulls *Option for Legless Rope Climbs. (No Measure) Workout – Fitness Metcon (No Measure) 3 ROUNDS FOR QUALITY 2:00 Cardio Choice 20 DB Floor Press 10 Single Ring Vertical Grip Ring Rows 1:00 Cardio Choice 12/12 Single Arm Supported DB Rows 10 Single Ring Vertical Grip Ring Rows :30/30 Banded Plank Pulls (No Measure) Extra Credit Murph Prep – Day 2 Metcon (No Measure) CONDITIONING + STRENGTH (ALL) 6 SETS* 300m Run...
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Announcements May Focus details are in the description. 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!
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Announcements May Focus details are in the description. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS* 20 Jumping Jacks → 100m Run → 100m Run 10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges 5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target 10 Single DB Floor Press → 10 Narrow Grip (Diamond) Knee Push-Ups → 5 Burpees to Target *Arrows indicate movement change each round. Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 200m Run 10 Alt. Front Rack Lunges (135/95) 10 Burpee Pull-Up* 15 Toes to Bar *Target ideally 6-inches above standing reach. (Score is Rounds + Reps) KG BB: (60/42.5) Workout – Fitness Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 200m Run 10 Alt. Front Rack Lunges (95/65) 10 Burpees...
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Announcements May Focus details are in the description. CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Ring Rows 5 Ring Dips 5 Kip Swings Compete Metcon (Time) FOR TIME 30 Ring Muscle Ups (Score is Time) GOAL: RPE 9-10 | First big gymnastics test of the year. Two ways to approach this. Option 1: Start with your biggets set and then chip away at what you have left. If necessary stop 1-2 reps before failure. Option 2: Quick small sets or quick decreasing reps each set. Pick the best option for you and get after it! Elite:
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