CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Cossack Squats 8 Alt. Groiners + Twist 6 Bootstrappers 6 Alt. Samson Lunges -Into- AMRAP x 4 MINUTES 10 Up-Downs 10 Staggered Stance Air Squats* 8 Slow Air Squats 6 Jumping Air Squats *Complete 5 reps w/ right foot forward, 5...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 :30/:30 Banded Ankle Distraction 5 Down-Dog + Up-Dog 10 Kip Swings 5 Ring Rows Compete Complete the Murph Prep GOAL: RPE 7 | Dust off the old weight vest if you got...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 10 MINUTES MIN 1 – 10 Sumo Deadlifts (Moderate) MIN 2 – :40 Tall Box Jumps (No Measure) GOAL: RPE 7 | Play around with a little speed on these sumos. Still looking for a quick pause on the ground…no slamming the...Read More