CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES (:45 On / :15 Off) MIN 1 – Row* MIN 2 – Up-Down + Box Step-Up MIN 3 – Inchworm + Push-Up *2nd round, perform a 200m Run. Workout – Performance Small (Time) 3 Rounds For Time 1,000 meter Row 50...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 8 MINUTES MIN 1 – 7 Barbell Strict Press (Mod-Light) MIN 2 – :40 Max Quality Strict Dips* *Intentional…not loco. Full-body control. No worms. -Rest 2:00 b/t EMOMS- EMOM x 8 MINUTES MIN 1 – 7 Barbell Push Press (Mod) MIN 2...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 Scap Pull-ups 10 Glute Bridges 5 Push-Ups 5 Wide Grip Push-Ups 5 Diamond/Narrow Grip Push-Ups Compete Bench Press (5-5-5) (Score is Weight) RPE 8 | Build to a Sub-Heavy 5. This...Read More