CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 5 Kang Squats 10 Banded Pull Aparts 5/5 Moose Antlers 10 Banded Pass Throughs Into… AMRAP x 6 MINUTES 20 Alt. High Knees 10 Air Squats 20 Alt. Butt Kickers 10 Banded Overhead Squats 100m Run Extended Warm-Up – All Metcon...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 Alt. Shoulder Taps 5 Up-Down/Down Dogs 5 Bootstrappers Compete Metcon (No Measure) 5 SETS Strict HSPU* (Deficit Optional) 10 Push-Ups 15 Air Squats -Rest 2:00 b/t Sets- *Perform Reps at 70-80%...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (12-9-6-3-6-9-12*) *All sets should be Heavy. Second wave must be heavier than first wave. After each set of Deadlifts, perform the same amount of reps of Strict Burpee Pull-Ups (Plank + Push-Up + Stand-Up + Pull-Up — No Tiny Kips). (Score is Weight) GOAL: RPE...Read More