CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) Part 1) RUNNING WARM-UP (5:00 CAP) 200m RUN (Moderate Pace) Into… 25’ High Kicks 25’ Samson Lunge 25’ Ankle Roll Outs 25’ High Knees 25’ Butt Kickers Into.. 200m RUN (Hard Pace) Part 2) MOVEMENT WARM-UP AMRAP x 5 MINUTES 4 Lunge + Lunge +...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work (Athlete Choice). Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 5 Kip Swings 3 Low Ring Turnover Drill* *On the Low Rings, Hip Pop + Turnover, feet stay on the ground Compete Metcon (Time) 5 ROUNDS...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 100-80-60-40-20 Cal Bike 30-30-30-30-30 Up-Downs 20-20-20-20-20 Hollow Rocks 10-10-10-10-10 Strict Pull-Ups (No Measure) GOAL: RPE 7 | This is a GREAT aerobic full body workout. Push the pace on the bike to a pace that makes you work for the cals. Bodyweight Movement...Read More