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) AMRAP x 10 MIN* 7/5 Cal Machine 10 Alt. Cossack Squats → 10 Alt. Lunges 10 Scap Push-Ups → 5 Push-Ups to Pike 10 Alt. Dead Bugs → 10 Sit-Ups 10 Ring Rows → 5 Scap Pull-Ups *Switch to 2nd movement at the 5min mark Workout – All EMOM x 30 MINUTES (No Measure) MIN 1&2 – Max Cardio Choice MIN 3 – :45 Strict Pull-Ups or Ring Rows MIN 4 – :45 Push-Ups MIN 5 – :45 Lunges MIN 6 – :45 Sit-Ups (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 Alt. 90-90 Hip Rotations 10 Banded Good Mornings 10 Banded High Pulls -Rest as Needed b/t Sets- (No Measure)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 – NC FLEX Strength 3-4 SETS (Weight) 8/8 Tempo DB Split Squat (30X0) -Rest 1:00- 8-12 Tempo Barbell RDL (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Deadlift) GOAL: RPE 7 | Just some quality single-leg and hamstring work to round out the cycle. The loading doesn’t have to be heavy here, but the tempo is non-negotiable. Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN 1 – :40 Max Reps Jumping Squats MIN 2 – Max Reps Toes To Bar MIN 3 – 12-20 Cal Row MIN 4 – Rest (No Measure) 2.) 3 SETS 12-15 Weighted Sit-ups (or Cable Crunch) -Rest 1:00- 10-15 Barbell Rollouts -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 9 | For the calorie row, start with a number that is moderately challenging and then add 2 calories per round. You should finish with an RPE 9-10 pace sprint....Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 PVC Pipe Upright Rows 6 Yoga Push-Ups 10 Alt. Box Step-Overs Into… 1 ROUND 10 PVC Snatch Grip Deadlift 10 PVC Snatch Grip Cuban Press 6 Plank to Pike Walk 10 Half Box Jumps Into… 1 ROUND 10 PVC Muscle Snatch 10 PVC Snatch Balance 3 Wall Walks or 3 Scaled Wall Walks 10 Box Jump Overs Strength – All EMOM x 10 MINUTES* (Weight) MIN 1 – 1 Hang Power Snatch + 1 Below the Knee Power Snatch* MIN 2 – 1 Wall Walk or Scaled Wall Walk *Start Light and Build to Moderate. (Score is Weight) Workout – Performance CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell,...Read more