CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Banded Upright Rows 10 Supinated Band Pull-Aparts 10 Overhead Band Pull Aparts 10 Alt. Bird Dogs 10 Arm Haulers Into… 2 ROUNDS 8 Up-Downs 8 PVC Pass Thrus 8 PVC Scarecrow Snatch 8 Burpees 8 PVC Behind the Neck Strict Press 8...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 20 REPS FOR QUALITY* 1 Rep is… 1 Clean Deadlift + 1 Hang Squat Clean + 1 Power Clean + 1 Front Squat -Rest Quickly b/t Reps- *Increase weight every 5 reps. Start Light and increase to Mod/Mod-Heavy) (Score is Weight) GOAL: RPE 7...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 Row 5/5 Lateral Step Ups 5 Scap Pull-Ups 5 Hanging Knee Raises Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10/8 Cal Row 12 Box Jump Overs 1...Read More