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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 40 Fast Single Unders 10 KB Deadlifts 5 Tempo Push-Ups or Knee Push-Ups (31X1) 5/5 Moose Antlers Into… 2 ROUNDS 20 Double Unders or Attempts 10 Russian KB Swings 5 Perfect Push-Ups or Knee Push-Ups 10 Alt. Scorpion Stretch Strength – All Bench Press (1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press) (Score is Weight) -Rest 2:00 b/t P1 & P2- Bench Press (2.) 1 SET Max Rep Bench Press*) *Use 50% of Heaviest 5-Rep. (Score is Reps) Workout – Performance AMRAP x 12 MINUTES (AMRAP – Reps) 10-20-30-and so on… Double Unders 5-10-15-and so on… Russian KB Swings (70/53) (Score is Total Reps) KG KB: (32/24) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Reps) 20-40-60-and so on… Single Unders 5-10-15-and so on… Russian KB Swings (53/35) (Score is Total Reps)...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 – NC FLEX Strength Back Squat (4-8 SETS 3 Tempo Back Squats (20X0)) -Rest 4:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week (on Wednesday). This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week! Bodybuilding 1.) 3-4 SETS (Checkmark) 12-16 Zercher Squats (Moderate-Heavy) -Rest 1:30- 8-10 High Box Jumps (30/24) -Rest 1:30 b/t Sets- (No Measure) 2.) 1 SET (Calories) 10:00 MAX Cal Bike (Score is Calories)GOAL: RPE 10 | 10 minutes. What are you made of? We’ve spent a lot of time on the bike leading up to this point. Give this test a go...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. Kang Squats 4 Yoga Push-Ups Into… 1 ROUND 1:00 Hip + Arm Row (No Leg Push) 8 Alt. PVC Around the Worlds 8 Slow Air Squats 5-7 Push-Up to Pike Into… 1 ROUND 1:00 Full Stroke Row 10 PVC Overhead Waiter Squat or Zombie Squat 5-7 Pike Push-Ups Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Overhead Squats (95/65) -Max Handstand Push-Ups in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of Handstand Push-Up) KG BB: (42.5/30) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Front Squats (95/65) -Max DB Push Press (35/20) in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of DB Push Press)...Read more