CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 6 Bootstrappers 6 Alt. 90/90 Hip Rotations 6 Inchworms + Push-Up Into… 3-4 ROUNDS :45 Bike @ Mod Hard Pace 6 KB Goblet Lunges 6 KB Russian Swings 6 Alt. KB Cossack Squats 12 KB Horn Taps Strength – All Back...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (7-7-5-5-3-3*) *After each set perform 10 KB Goblet Narrow Squats (Score is Weight) GOAL: RPE 8 | Upper Body Push / Lower Body Push. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+. Bodybuilding Metcon (Checkmark) 1.) 5 SETS 10 DB Incline Bench Press (Mod-Heavy)...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 10 Groiners 10 Elbow Punches 5 Hang Muscle Cleans Compete Metcon (Weight) 3-5 SETS 2 Segment Squat Clean* + 1 Squat Clean *1st Rep perform a pause Below Knee + pause Above...Read More