CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 10-8-6-8-10 Tempo Sumo DL (21X2)* *Superset with 10 Slow EZ Bar Curls into Max Set of Banded Tricep Pushdown. -Rest as Needed b/t Sets-GOAL: RPE 8-9 | For the :02 tempo up and down, think about a ‘Mississippi’ count 1 Mississippi / 2 Mississippi. The set of 6 should be your heaviest of all the lifts. The second sets of 8-10 should be heavier than your first set of 10-8. Wave loading FTW. Bodybuilding Metcon (No Measure) 3 SETS 12/12 DB Lateral Raise (Mod / Mod-Light) 10 DBL DB Bent Over Rev. Fly (Mod / Mod-Light) -Rest as Needed b/t Sets- 3 SETS 30 DB Slides* 15/15 Single DB Def Push-Ups** *L+R = 1 Rep **Hold DB with L-Hand while R-Hand is on the ground. Perform 15 lopsided def push-ups then switch sides. -Rest as Needed b/t Sets-...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups Workout Metcon (Time) 12 ROUNDS FOR TIME 5 Box Jumps (30/24) 10 Push-Ups 15 Russian KB Swing (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Finisher Metcon (No Measure) 4 SETS FOR QUALITY 20 Supermans 1:00 Side Plank -Rest 1:00 b/t Sets- *Alt. Sides each Set. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (8:00 CAP) :45 Row/Bike 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Lunge + Lunge + Air Squat Strength Thruster (3-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 150m/100m Row or 300m bike 3 Thrusters (135/95)|(95/65)* 3 Burpee Bar Muscle-Ups *Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) BMU Option 1: Burpee Jumping Bar Muscle-Up BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-UpRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 5/5 SA Ring Rows 10 Scap Push Ups -into- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 1 Rope Lower to Floor + Raise 5 Burpees Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 3 Rope Climbs MIN 3 – Max DB Bench Press (AHAP)* MIN 4 – REST *Option to perform Barbell Bench Press with (135/95) or (155/105) for Max Reps (Score is Reps)Read more

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