CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS :45 Bike (Moderate Pace) 8/8 Split Squat 10 Alt. Elbow Punches 10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING) :30 Bike (Hard Pace) 10 Alt. Lunges 10 Ring Rows 10 Tuck Up or V-Ups Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – 6-8 Front Rack Alt. Lunges* MIN 2 – :45 Rope Climb Practice MIN 3 – :45 EZ Bike *Start Light and end at or slightly past workout weight. (No Measure) Workout – Performance 4 ROUNDS FOR TIME (Time) 30/25 Cal Bike 20 V-Ups 10 Front Rack Alt. Lunges (135/95) 3 Rope Climbs (Score is Time) KG BB: (60/42.5) Workout – Fitness 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Tuck-Ups 10 Front Rack Alt. Lunges (95/65) 6 Strict Pull-Ups (Score is Time) KG BB: (42.5/30) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Weighted Dips (Heavy) -Rest :10- 12 Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 4 of 6. We are back hitting the same combo we hit in Week 2. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did three SETS last time, go for a fourth. If you did four SETS last time, try to squeeze out an extra rep or two on the slight incline bench press. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Set DB Floor Press (Moderate) -Rest :30- 500 Meter Row (Moderate Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS Max Set Single DB Skull Crusher -Rest :30- 250 Meter Row (Fast Descending Pace) -Rest 1:00...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) 2 ROUNDS 200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 8 BB BTN Push Press 6 PVC Pass Throughs 4 Cat Cows Workout of the Week – Performance “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia. KG BB: (42.5/30) Workout of the Week – Fitness “AVA (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (65/45) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s...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