CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS :30 Bike 10 Alt Lunges 10 Alt. V-Ups 10 Scap Pull-Ups into… SPECIFIC WARM-UP 2 ROUNDS 3 Hang Muscle Clean* 6 Front Rack Lunges 6 Up-Downs 6 Kip Swings** *2nd Round perform Hang Power Clean **2nd Round perform Ring Rows Skill...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 1 ROUND 25 High Knees 25 Butt Kickers 10/10 Leg Swings 10 Tib Raises 10 Calf Raises 2 ROUNDS 100m Jog 5 Inch Worms + Push-Up 5/5 KB Deadlift 5/5 KB Clean Compete Metcon...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Rack Lunge (1.) 3×10 Alt. Barbell Forward Lunges*) *Moderate-Heavy -Rest as Needed b/t Sets- (Score is Weight) DB Split Squat (3 Rounds for weight) 2.) 3×10/10 (Moderate) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Unilateral forward focused lunging. Quad focused...Read More