CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :40 Cardio of Choice Min 2 – :30 SeeSaw Bent Over Row Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – :50 Plank* MIN 2...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS 10-15 Barbell Hip Thrusts (Slow Lower)* *Superset with 20 Perfect Push-Ups. Use barbell or DB for HT…AHAP for higher volume reps. -Rest as Needed b/t Sets- 3 SETS 10-15 Push Press (Slow Lower)* *Superset with 20 Bar or Bench Dips. Use...Read More