CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Lunge-Lunge Squats (1 Rep = 1 Lunge (R) + 1 Lunge (L) + 1 Air Squat) 10 Banded Pass Throughs 10 Banded Ws 10 Banded Overhead Squats* *Step on the band with feet in a squat stance. Begin with band overhead, arms...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3 SETS 1:00 Double KB Front Rack Hold 2:00 Heavy Sled Push, Walk, or Pull* 2:00 Heavy DB Suitcase Walk 2:00 Bar Hang 1:00 Double KB Front Rack Hold -Rest 2:00 b/t Sets- *If no sled available, utilize a barbell back rack walk or...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 6 Groiner + Twist 6 Snatch Grip Deadlift 3 Tall Power Snatch Compete Power Snatch (1.) ON A 10:00 RUNNING CLOCK Build to a Moderate 2-Rep Power Snatch) (Score is Weight) GOAL:...Read More