CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press 5 Tempo Overhead Squats OR Front Squats (31X1) Into… 1 ROUND 60 Single Unders OR 30 Double Unders 8 Burpees Over Bar 5 Overhead Squats OR Front Squats Strength – Performance Overhead Squat (10-8-6-4*) *Start Light and build to Moderate-Heavy. (Score is Weight) Strength – Fitness Front Squat (10-8-6-4*) *Start Light and build to Moderate-Heavy. (Score is Weight) Workout – Performance AMRAP x 9 MINUTES (AMRAP – Rounds and Reps) 20 Double Unders 10 Burpees Over Bar 5 Overhead Squats (135/95) (Score is Rounds + Reps) KG BB: (60/42.5) Workout – Fitness AMRAP x 9...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 Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Yoga Push-Ups MIN 2 – Samson Lunges MIN 3 – Floor Wall Slides MIN 4 – Alt. Deadbugs Into… AMRAP x 6 MINUTES :30 Cardio Choice 6/6 DB Floor Press 6/6 Single Arm Ring Row 6 Alt. Tuck-Ups Workout – All Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – :45 Cardio Choice* MIN 2 – :45 DB Floor Press (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – :45 Cardio Choice* MIN 2 – :45 Ring Rows -Rest 2:00- EMOM x 10 MINUTES MIN 1 – :45 Cardio Choice* MIN 2 – :45 Sit-Ups** *Option to Run, Bike, Row, Jump Rope or Ski for Cardio Choice **Option to Add DB for Weighted Sit-Up or Option for GHDSU. (Score is Total Reps of...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Up Downs 6 Jumping Squats 4 Inch Worms into… SPECIFIC WARM-UP 2 ROUNDS 5 Clean Deadlifts 5 High Hang High Pull 10 Elbow Punches 10 Strict Presses Strength – All Clean and Jerk (EMOM x 8 MINUTES 1 Power Clean & Jerk*) *Start Mod-Light and Build to Workout Weight. (Score is Weight) Workout – Performance 20 ROUNDS FOR TIME (Time) 1 Power Clean & Jerk (225/155) 3 Strict Handstand Push-Ups (Score is Time) KG BB: (100/70) Workout – Fitness 20 ROUNDS FOR TIME (Time) 1 Power Clean & Jerk (155/105) 3 DB Strict Press (Athlete Choice) (Score is Time) KG BB: (70/47.5) Partner Workout Option IN TEAMS OF 2… (Time) 40 ROUNDS FOR TIME* 1 Power Clean & Jerk (Athlete Choice) 3 Strict Handstand Push-Ups or DB Strict Press *P1 completes a...Read more