CrossFit Mettle and Honor – CrossFit Warm-Up Metcon (No Measure) 1 ROUND :30 Cal Row @ Easy Pace 6 Cat Cows 6 Bird Dogs 6 Push-Up to Pike Into… 1 ROUND :30 Row @ Mod Pace 6/6 Barbell RDL 12 Alt. V-Ups 12 Glute Bridge Ups into… 1 ROUND :30 Row @ Hard Pace 6...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 Alt. Scorpions 5 BB Snatch Balance 5 Tempo Snatch Deadlift (3131) :30 OHS Hold** *Warm-Up does not have to be unbroken **Sit in the bottom of the OHS for :30. Goal...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) AMRAP x 20 MINUTES 35 Cal Bike* 100m KB Farmer Carry (Mod-Heavy) *Roughly about 2:30-3:00 worth of effort at mod pace. (No Measure) GOAL: RPE 6 | Sweaty and sustainable. Breath and grip. Bodyweight Movement Flow Metcon (Time) 3 SETS* 15 Burpees 75 Double...Read More