CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 150m Row 8 BB RDL* 30 Single Unders** *At 3:00, complete 8 BB Deadlifts. ** At 3:00 option to complete 20-25 Double Unders. () Workout – Performance CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here Workout – Fitness CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 single-unders F: 95lb M: 135lbTo learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here Workout – Foundations CrossFit Games Open 24.2 Foundations (All Ages)...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Jumping Jacks 8/8 Alt. Split Squats 6/6 Single Arm Ring Row 8 Alt V-Ups Workout – All AMRAP x 22 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Cardio Choice 30 Sit-Ups 30 Alt. Curtsy Lunges 15/12 Cal Cardio Choice 15 Sit-Ups 5-10 Strict Pull-Ups* *Option for Banded Strict Pull-Ups. (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 8:00 of Yoga Flow… 1:00 Pigeon (R) 1:00 Dragon (R) 1:00 Pigeon (L) 1:00 Dragon (L) 2:00 Frog Stretch 2:00 Rebound (No Measure)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 Warm-Up Warm-Up (No Measure) 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Jumping Jacks 8/8 Split Squats 6/6 Single Arm Ring Row 8 Alt V-Ups Workout – All AMRAP x 22 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Cardio Choice 30 Sit-Ups 30 Alt. Curtsy Lunges 15/12 Cal Cardio Choice 15 Sit-Ups 5-10 Strict Pull-Ups* *Option for Banded Strict Pull-Ups. (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 8:00 of Yoga Flow… 1:00 Pigeon (R) 1:00 Dragon (R) 1:00 Pigeon (L) 1:00 Dragon (L) 2:00 Frog Stretch 2:00 Rebound (No Measure)Read more