CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 7/5 Cal Bike 7 Good Mornings 14 Alt. Lunges 7 KB Deadlifts 14 Alt. Russian Twists Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 40/30 Cal Bike 20 Alt. V-Ups 20 Russian KB Swings (Athlete Choice)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 10 Step Ups 10 Goblet Good Mornings Compete Metcon (Time) 3 ROUNDS 20/15 Cal Row 15 Box Jumps (24/20) 10 Hang Clean (165/110) (Score is Time) GOAL: RPE 8 |...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (5 SETS Bodyweight Bench Press* *SET 1 & 2 — 90% for Max Reps *SET 3 & 4 — 100% for Max Reps *SET 5 — 110% for Max Reps) -Rest as Needed b/t Sets- GOAL: RPE 9 | Straight forward. Can you press...Read More