CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. 90-90 Hip Rotations 5/5 Half Kneeling Hip Openers* 5/5 Moose Antlers 5 Up Dog to Down Dog *One knee on the ground w/the other knee up and foot planted pointed laterally. Slowly rock towards the leg that is out to the side, keeping the heel down; then rock back to neutral. Keep an upright torso. Into…. 2 ROUNDS :20 Fast Air Squats + :40 Slow Air Squats :20 PVC Strict Press + :40 Slow Strict Press (2nd round w/empty barbell) :20 Push-Ups + :40 Plank Hold Strength – All Thruster (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster) (Score is Weight) Workout – Performance Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21,...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 4 MINUTES :30 Cardio Choice 1 (RPE 5/6) 10 Alt. Hollow Flutter Kicks 5 Up-Downs 5 KB Deadlifts Into… AMRAP x 4 MINUTES Cardio Choice 2 (RPE 5/6) 10 Alt. Russian Twists 5 Up-Downs 5 Russian KB Swings Workout – All 3 SETS FOR QUALITY (No Measure) 1:30 Cardio Choice 30 KB Deadlifts (Athlete Choice, Moderate) 20 Up-Downs 1:30 Cardio Choice 30 Alt. Russian Twists 20 Russian KB Swings -Rest 1:00 b/t Sets- (No Measure) Post-Workout Strength – All 3 SETS (No Measure) 20 KB Upright Rows 20 KB Pull-Overs* -Rest As Needed b/t Sets- *Complete on Wall Ball or Bench. (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 8 | Low rep EMOM that turns into 40 great reps in 20min. This is a fantastic way to stay time efficient and get your lifting in. Keep the weight moderate for first 10 sets…then increase as needed. Bodybuilding Pick Your Poison…Choose One! (Checkmark) OPTION 1.) ON A 30:00 RUNNING CLOCK… Weighted Outdoor Ruck* *Walk continuously for 30min with a weighted pack or weighted vest. (No Measure) OPTION 2.) EMOM x 15 MINUTES MIN 1 – :50 Heavy DBL KB Front Rack Hold MIN 2 – :50 Jump Rope MIN 3 – :50 Strict Toes to Bar (No Measure) Extra Credit...Read more