CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 15-20 GHD’s MIN 2 – 15/12 Cal Bike MIN 3 – Max Ring or Bar Muscle-Ups MIN 4 – Rest (Score is Total Reps) GOAL: EFFORT | RPE 6-7 — Fatigue the abs and then light...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Butt Kickers 20 High Knees 20 Calf Raises 20 Tib Raises -Quick Transition- AMRAP x 4 MINUTES 8 Sumo Good Mornings w/ Empty BB 8 Weighted Glute Bridge Ups :30 Plank or Hollow Hold INTO… *400m Test Run *The goal is to...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2:00 FOAM ROLL Lats / Quads / Upper Back Into… 3 ROUNDS :30 Dead Hang on Rig* 6 Air Squats + 6 Jumping Squats 6 Up-Down to Down-Dog *During Round 3, choice to complete Scap Pull-Ups. Into… 3 ROUNDS :30 Hollow-to-Arch Kip on Rig 6...Read More

CrossFit Mettle and Honor – NC FLEX THROWBACK WEEK TO 1/17/22 Metcon (Checkmark) 3 SETS 20-30 Banded Russian KB Swings (Heavy) Into… 10-15 Strict Pull-Ups Into… Max DB Deficit Push-Ups -Rest as Needed b/t Sets- GOAL: RPE 6-7 | For the banded RKBS check out the NCFIT movement library on YouTube! The deficit push-ups can...Read More