CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES MIN 1 – :40 Legs Only MIN 2 – :40 Legs + Lean Back MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs* MIN 4 – :40 Row Stroke, Pause Past Knees on Return** MIN 5 – :40 Row MIN 6 – :40 Row at a higher intensity Transition into… 3 ROUNDS 6 KB Upright Row 6 KB Horn Curls 12 Alt. KB Halos 6/6 Half Kneeling KB Presses 6 Weighted Sit-Ups *Quick pause once the handle has touched the chest before returning to the starting position. **Quick pause with the handle at or slightly forward of the knees. Workout – Performance Metcon (Time) FOR TIME 35-25-15-25-35 KB Sumo DL High Pull (70/53) Weighted Sit-Up* *GHDSU Optional (Score is Time) KG KB: (32/24) Workout – Fitness Metcon (Time) FOR TIME 30-20-10-20-30...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 20 Jumping Jacks 16 Band Pull Aparts 12 Alt. Groiners 8 Ring Rows 4 Push-Up to Pike Extended Warm-Up – All Metcon (No Measure) 3 SETS 10 Straight Arm Banded Push-Downs 5 Kip Swings 5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up 5 Slow Air Squats + 5 Fast Air Squats -Rest as Needed b/t Sets- (No Measure) Workout – Performance Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats NOTE: New Benchmark. Workout – Fitness “CINDY (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 6 Ring Rows 8 Push-Ups 12 Air Squats (Score is Rounds + Reps) NOTE: New Benchmark. Partner Workout Option Metcon (Time) IN TEAMS OF 2… 30 ROUNDS FOR TIME* 5 Pull-Ups 10 Push-Ups 15 Air Squats *P1 completes a...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7-5-5-3-3-3*) *Box Squat Use a Mod weight for the 7s, Mod-Heavy for the 5s, and Heavy for the 3s. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Lower Body Push Bodyweight Movement Flow Metcon (Checkmark) EMOM x 10-15 MINUTES 1 Round of Cindy… 5 Pull-Ups 10 Push-Ups 15 Air Squats *Option to wear a vest. If need more exposure to vest but volume is too high, go with a 3-6-9 rep scheme EMOM. (No Measure) GOAL: RPE 7 | Full Body Extra Credit Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Weighted Outdoor Ruck* *Walk continuously for 30min with a weighted pack or weighted vest. (No Measure) GOAL: RPE 6 | Weighted RuckRead more