CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up Warm UP (No Measure) 5 Minutes Bear Crawl Rig to Rig 10 Up downs 10 PVC Deadlifts starting from the top High Knees Rig to Rig Strength Deadlift (5 X 5 ) 2 Lighter Warm Up sets and the 5 sets of 5 and a...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 10 SETS 3:00 Cardio Choice -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 7 | Nasal breathing only. Pick a pace that is ‘challenging’ for you to sustain for each 3min interval. This should only be a pace that you could hold for about...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Boot Strappers 10 KB Deadlift Compete Metcon (Time) FOR TIME 50 Cal Row 50 Russian KB Swings (53/35) (Score is Time) GOAL: RPE 9 | This is a hard...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EVERY 2:00 x 3 SETS 30 Big Jump Single Unders 6 Snatch Deadlifts 6 Behind the Neck Snatch Press 6 Straight Leg Sit-Ups Mobility in remainder* *Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options. Strength – All Metcon (Weight) EMOM...Read More