CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch + Jumping Jacks 5 Cat/Cows 10 Alt. Bird Dogs 5/5 Groiner + Hamstring Stretch* *Start in a groiner position, then slowly straighten your front leg, stretching the hamstring. Into… 2 ROUNDS 10 Alt. Step-Overs 5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover) 10 Air Squats 5 Burpees Strength – Performance Overhead Squat (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Overhead Squat*) *Weight must come from the floor. (Score is Weight) Strength – Fitness Front Squat (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Front Squat* ) *Weight must come from the floor. (Score is Weight) Workout – Performance 10 ROUNDS FOR TIME (Time) 3 Overhead Squats (135/95) 6 DB Farmers Alt. Box Step-Overs (50/35)|(24/20) 9 Burpees Over Bar (Score is Time) KG BB: (60/42.5) KG DB:...Read more

CrossFit Mettle and Honor – NC FLEX Strength 9-7-5-9-7-5 (Weight) Tempo Bench Press (30X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 4 of 6 of our second accumulation cycle for this current phase. The goal today is simple—respect the tempo and finish a little heavier than what you did for last week’s wave loading. That could mean starting heavier with your first set of 9 or just taking a bigger jump for your second wave. No matter how you do it, we want a heavier 5! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12 Reps of 1+1/4 DB Bench (Moderate-Heavy) -Rest 1:00- 16-20 Alternating Glute Bridge KB Floor Press (Moderate) -Rest :30- Max Reps Incline Push-ups -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 12-16 DB Squeeze Press (Moderate) -Rest :30- 12 Single DB Straight Arm Pullover (Moderate)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push everything and use the Run to recover. See if we can keep the Row under a minute and unbroken on the KB Swings and Dips (Max 2 sets). COMPETE | PART 1 Repeat 24.1!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Run Into… 1 ROUND 10/10 Leg Swings 5 Bootstrappers 10/10 Staggered Stance Good Morning 20 Shoulder Taps 10 Scap Push-Ups 10 Glute Bridges 10 Slow Deadbugs Into… AMRAP x 6 MINUTES :30 Row 8 KB Deadlifts 4 Narrow Stance Push-Ups 10 Hollow Rocks Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Ring, Box, or Bench Dips (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 25/20 Cal Row 20 Russian KB Swings (53/35) 150m Run 10 Ring Dips (Score is Rounds + Reps) KG KB: (24/16) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 20/15 Cal Row 20 Russian KB Swings (35/26) 150m Run 10 Box or Bench Dips (Score is Rounds + Reps) KG KB: (16/12) Optional Cool Down – All 2-3 SETS FOR QUALITY (No...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EVERY 2:00 for 4 SETS :30 Max Big Jump Single Unders 5/5 Single Arm Banded Dante Row 10 Banded Face Pulls 10 Straight Leg Sit-Up * Loosen ankles and calves for the remainder of time. (Tib/Fib Raises or Ankle Rollouts) Extended Warm-Up – All EVERY 3:00 x 3 SETS (No Measure) 12-15 Slow Banded Lat Push-Downs 5 Scap Pull-Ups + Kip Swing* :30 Crossover Single Unders Practice *1 Rep = 1 Scap Pull-Up + 1 Kip Swing. -Rest w/ Time Remaining- (No Measure) Workout – Performance 2 SETS* (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 5 Strict Pull-Ups 7 Toes to Bar 18 Crossover Single Unders -Rest 2:00 b/t Sets- *Start at beginning of AMRAP on second set. (Score is Lowest Rounds + Reps) Workout – Fitness 2 SETS* (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES...Read more