CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12 Bent Over Barbell Rows (Heavy) -Rest :10- Max Reps Supinated-Grip Inverted Row -Rest 1:30 b/t Sets- (Score is Weight on Row)GOAL: RPE 8 | No drops sets today, even though we did them last time we saw this combo. We want some quality movement to work the lats here, but not so much that it bleeds into tomorrow’s 5RM deadlift. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 8/8 Single-Arm Landmine Row (Moderate) -Rest 1:00- 12/12 Single-Arm Bent Over DB (or High Cable) Row (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 2-3 SETS 16 Banded (or Cable) Lat Pulldown (Moderate) -Rest :30- 20 Standing Banded (or Cable) Lat Pushdown (Moderate) -Rest 1:00 b/t Sets- 2.) 2-3 SETS Max Reps Chin-ups -Rest 1:00- 16-20 Alternating Cross-body Curls (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 7 | You have a...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Start a little aggressive just to get the heart rate up and also get a feel for what pushing the pace is going to feel like towards the end. Hit a more conservative pace in the middle so you can have some left in the tank to push those last rounds! COMPETE | PART 1 FOR TIME (Time) 2000m C2 Bike 20 DBL DB Alt. Hang Snatches (50/35) 200ft Handstand Walk* *Must perform 25′ increments. (Score is Time)GOAL: RPE 8 | Lungs and shoulders chipper style. Holding 2 DBs but only snatching with one arm at a time. Finish this chipping away at the handstand walk. You’re allowed to restart at the complete 5′ mark if you drop down. If HSW is a tough movement for you don’t come out...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 SETS 50 Single Unders or :30 Cardio Choice 5 Reps of (1) Up-Down + (1) Hand Release Push-Up 5/5 Slow Plate Around the Worlds 5 Plate Ground to Overhead (w/ :01 Pause at Top in Press Position) 10 Plate Strict Press (w/ :01 Pause at Top in Press Position) Skill – All EMOM x 8 MINUTES (No Measure) MIN 1 – :30 Handstand Hold Option* MIN 2 – :30 Strict Handstand Push-Ups or Hand Release Push-Ups *HS Hold Options… DBL DB Overhead Hold Pike Hold Wall Handstand Hold Freestanding Hold (No Measure) Workout – All “DEATH BY BURPEE” (AMRAP – Reps) MIN 1 – 1 Burpee…rest remainder MIN 2 – 2 Burpees…rest remainder MIN 3 – 3 Burpees…rest remainder -20:00 Hard Cap- *Continue until you are can not complete the amount of burpees in the minute. If you fail...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