CrossFit Mettle and Honor – NC FLEX Strength 4 SETS* (Weight) 12 Bent Over Barbell Rows (Heavy) -Rest :10- Max Reps Supinated-Grip Inverted Row -Rest 1:30 b/t Sets- (Score is Weight on Row) GOAL: RPE 8 | *On your last set, take the barbell row to failure. Then, take some weight off and go to failure again. Then, take some weight off again for one last drop set. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8/8 Single-Arm Landmine Row (Moderate) -Rest 1:00- 12/12 Single-Arm Bent Over DB (or High Cable) Row (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 16 Banded (or Cable) Lat Pull Down (Moderate) -Rest :30- 20 Standing Banded (or Cable) Lat Push Down (Moderate) -Rest 1:00 b/t Sets- 2.) 3 SETS Max Reps Chin-ups -Rest 1:00- 16-20 Alternating Cross-body Curls (Moderate) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 8 | Lats, lats, and more...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) 2 ROUNDS 50’ Side Shuffle (25’ Down/Back) 50’ Bear Crawl (25’ Down/Back) 12 Alt. Lunges 5 KB Jefferson Curls 5 Cat Cows Into… 2 ROUNDS 25 Forward Jog 25’ Reverse Jog 25’ Karaoke 10 KB Deadlifts 5 Russian KBS 6 KB Alt. Lunges Workout – Performance EVERY 3:30 x 6 SETS (AMRAP – Reps) 25 Russian KB Swings (70/53) 20 KB Goblet Alt. Lunges Max 25′ Shuttle Runs in Time Remaining… -Rest 1:30 b/t Sets- (Score is Lowest Shuttle Runs) KG KB: (32/24) Workout – Fitness EVERY 3:30 x 6 SETS (AMRAP – Reps) 20 Russian KB Swings (53/35) 20 KB Goblet Alt. Lunges Max 25′ Shuttle Runs in Time Remaining… -Rest 1:30 b/t Sets- (Score is Lowest Shuttle Runs) KG KB: (24/16) Optional Cool Down – All 1-2 SETS FOR QUALITY (No Measure) 8 SLOW Cat/ Cows 10 Alt....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) AMRAP x 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** *2nd Round perform Push Press **2rd Round perform Kip Swings Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Jump Rope Practice MIN 2 – 5 Shoulder to Overhead* MIN 3 – :45 Gymnastics Pull Option** *Start at or about workout weight and build heavier. **Gymnastics Options… 1-3 Bar Muscle-Ups 3-5 Pull-Ups 3-5 Ring Rows (No Measure) Workout – Performance 3 ROUNDS FOR TIME (Time) 100 Double Unders 25 Shoulder to Overhead (115/75) 10 Bar Muscle-Ups (Score is Time) KG BB: (52.5/35) Workout – Fitness 3 ROUNDS FOR TIME (Time) 200 Single Unders 25 Shoulder to Overhead (75/55) 15 Pull-Ups (Score is Time) KG BB: (35/25)...Read more