CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 EZ Row 5/5 Moose Antlers 10 Alt. Bird Dogs 5/5 Ankle Rotations (Clockwise/ Counter Clockwise) 5/5 Staggered Stance Good Mornings 10 Alt. Samson Lunges Into… AMRAP x 5 MINUTES 16 Lateral Hops (Over BB Optional) 8 Up-Downs 6 Tempo Air Squats (22X1)...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 Single Unders 10 Alt. Curtsy Lunges 10 Alt. V-Ups Compete Metcon (No Measure) 4 SETS FOR QUALITY 30 Crossovers 10 DB Step Overs (50/35)(20/24) 10 Strict Toes to Bar -Rest 1:30...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 7-10 SETS FOR QUALITY 3 Reps of Hang Power Snatch or Hang Clean to Overhead (Mod) -Rest 1:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | All sets performed at a moderate weight. The goal is explosive and crisp mechanics. Do not care...Read More