CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Bike (RPE: 5/6) 10 Single DB Curls 10 Air Squats (:01 pause @ bottom) 10 Alt. Lunges Into… 1 ROUND :30 Bike (RPE: 7/8) 10 Alt. Single DB Hang Power Cleans 10 Goblet Squats 10 Alt. Goblet Lunges Into… 1 ROUND :30...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 5 Ring Dips 3 Low Ring Turnover Drill 3 Hips to Rings Compete Metcon (No Measure) EMOM x 15 MINUTES 1-3 Ring Muscle Ups (No Measure) GOAL: RPE 5 | Technique work,...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS* 15 Deadlifts 12 Hang Power Clean 9 Push Press *Use the same weight for all 3 movements. Start Light and increase reps each set until you reach a Moderate weight. The reps do not need to be done unbroken. -Rest as Needed...Read More