CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MIN (:40 ON / :20 ON)* MIN 1: Step-Ups → Box Jumps MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20) MIN 3: Tuck-Ups → V-Ups MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 2 ROUNDS 200m Run 10 Muscle Cleans 10 Strict Pull – Ups GOAL: RPE 5 | 5s/Power Clean performed as singles, same pace/round on the 200m Run and U/B BMU. NOTES: Jason K pretty much invented the...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 10 SETS* 5 Strict Pull-Ups 10 Hand Release Push-Ups 15 Air Squats *Option to wear 20lb Vest. Perfect, Fluid Mechanics. -Rest :30 b/t Sets- (No Measure) GOAL: RPE 7 Bodybuilding Metcon (Checkmark) FOR RECOVERY Perform a Full-Body Yoga Session Pick 10 Positions and Hold...Read More