CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. 90-90 Hip Rotations 10 KB RDLs 20 Alt. High Knees 5/5 SLOW Hip Circles Into… AMRAP x 6 MINUTES 100m Run 3 Slow Air Squats + 3 Fast Air Squats* 4 Burpee Broad Jumps 5 PVC Behind the Neck Wide Grip...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 10 Scap Pull-Up 10 Glute Bridges 10 Alt. DB RDL Compete Metcon (AMRAP – Reps) 3 SETS AMRAP x 2 MINUTES* 20/15 Cal Row Max Power Snatches (135/95) *3rd Set is a...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (3 Rounds for weight) 3 SETS 7 Tempo Box Squats (30X1)|(Mod-Heavy)* *Slow to top of the box. Fast off the box to the standing position. Option to build or hold weight. Superset with 25 Banded Russian KB Swings (Heavy). -Rest as Needed b/t Sets- (Score...Read More