CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 1 ROUND 50m Run 8 Barbell Deadlifts 8 Med Ball Front Squats 8 Up Downs 8 Ring Rows Into… 1 ROUND 50m Run 6 Barbell Hang Power Cleans 6 Med Ball Push Press 6 Up Downs To Plate 6 Jumping Pull-Ups Into… 1 ROUND 50m...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 30:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 30:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…...Read More

CrossFit Mettle and Honor – NC FLEX Note – THROWBACK WEEK TO 9/12/22 Functional Strength Bench Press (10-10-10*) *Start Moderate-Light then Moderate then Moderate-Heavy FOCUS: Bench Press…rebuilding across the month to a new Heavy 4-Rep. GOAL: RPE 6-7 | Volume and time under tension. Your final 10 today should be significantly heavier than your 10...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Metcon (No Measure) AMRAP x 3 MINUTES 5 WB Thrusters 5 Burpees to a Plate 5 Kip Swings 100m Run Into… AMRAP x 3 MINUTES 5 Hand Release Push-Ups 5 Empty BB Hang Power Cleans 10 Lunges 5 DB Push Press Workout “12 DAYS OF NCFIT” (Time) FOR...Read More