CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 Slow SA Strict Press (DB or KB) 10 Sit-Ups Workout – All AMRAP x 25 MINUTES (No Measure) 25/20 Cals Cardio Choice 1 20 Sit-Ups 3/3 KB/DB Turkish Get-Ups (Athlete Choice)* 25/20 Cals Cardio Choice 2 20 Up-Downs 10/10 Single Arm KB/DB Strict Press (Athlete Choice)* *Use a Light or Moderate-Light KB/DB for Both Movements. (No Measure) Optional Cool Down – All 3-4 SETS FOR RECOVERY (No Measure) :30 Straddle Forward Fold 10/10 Childs Pose Single Arm Lifts* 10 Alt. Bird Dogs 10-12 SLOW Alt. Deadbugs *Option to place arms on foam roller. (No Measure)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 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) 1 ROUND 200m Run 10 Figure 4’s 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Alt. Leg Swings 10/10 Split Squats 10 Tempo Push-Ups (31X1) Into… 1 ROUND 200m Run 10 Alt. Knee to Chest Steps 20 Walking Lunges 10 Push-Ups or Hand Release Push-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Hand Release Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Push-Ups 30 Walking Lunges (Score is Rounds + Reps) Finisher – All 3 SETS (No Measure) 12-15 DB Flyes* 12-15 DB Pullovers* 12-15 Bent Over Reverse Flyes *Option to use Bench or Wall Ball. -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth flow here. Primary focus is going to be the run. Can we keep these at a consistently high pace each round. Aim for nonstop on the Push-Ups and Lunges. COMPETE | PART 1 AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 40 Crossover Singles 6 D-Ball Over Shoulder (150/100) (Score is Rounds + Reps)GOAL: RPE 8 | Keep this simple. Try to move like an RPE 7. These movements will get the heart rate up and give it that RPE 8 feel for you! What we want to avoid is too much resting between movements. COMPETE | PART 2 2 SETS (Time) 750m Row -Rest 2:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Hard pace. This is our chance to find our 1000m for time pace....Read more