CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 On / :20 Off) MIN 1 – Lunge + Lunge + Air Squat MIN 2 – Crossbody Mountain Climbers MIN 3 – Box Jumps MIN 4 – Barbell Upright Rows Strength – Performance High-Hang Clean (1.) High Hang Squat Clean*...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 15 Superman’s 10/10 Single Leg DB RDL Compete Metcon (AMRAP – Reps) 4 SETS AMRAP x 2 MINUTES* 20/15 Cal Row Max Deadlifts (315/205) -Rest 1:00 b/t Sets- *4th Set...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 2 SETS 15-12-9* Wide Grip Pull-Up DB Narrow Bench Press (Mod-Heavy) *Complete 15/15 – 12/12 – 9/9 then rest as needed and repeat. For the narrow bench press, hold the DB together / parallel over chest and press in straight line up. (Score is...Read More