CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING No additional Conditioning. Get after the GPP with the class or a few buddies! (No Measure) B. NC60 Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Lunge → Air Squats → Empty BB Front Squats 10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar 5/5...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Lunge → Air Squats → Empty BB Front Squats 10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar 5/5 SA Ring Rows → 10 Ring Rows → Scap Pull-Ups Extended Warm-up Metcon (No Measure) ON AN 8:00 RUNNING CLOCK…...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Cat/Cows 6 Up-Downs 4 Jefferson Curls 6 Glute Bridge-Ups (option for single leg) Into… 2-3 ROUNDS 1:00 Bike 6 Banded PVC Deadlifts* 3/3 Single Leg RDL *Band is attached low on a post. Put the PVC through it. Step back...Read More

CrossFit Mettle and Honor – NC FLEX THROWBACK WEEK TO 1/17/22 Functional Strength Metcon (Weight) 5×10 Incline DB Bench (Heavy)* *Superset with 8/8 DB Supported Bent Over Row. -Rest as Needed b/t Sets- GOAL: RPE 8-9 | If you don’t have access to an incline bench, check out my IG reel on how to create...Read More