CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Air Squats 10 PVC Pass Thrus 10 Arm Haulers 15 Calf Raises 15 Tib Raises Into… 1 ROUND 10 Alt. 90-90 Hip Rotations 10 PVC Snatch High Pulls :30 Single Unders Into… 1 ROUND 10 Drop Squats* 10 Scarecrow Snatches :30 Double...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 5 Narrow Grip Push-Ups 10 Banded Dante Rows 10 DB Pull Overs on Bench Compete Bench Press (ON A 20:00 RUNNING CLOCK… Build to a 5-Rep Max Bench Press) (Score is Weight)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (3 Rounds for weight) 1.) 3 SETS 12-15 Seated DB Strict Press (Mod) -Quick Rest- 10-12 DB Incline Bench (Mod-Heavy) -Quick Rest- Mas Reps DB Floor Press (Heavy)* *:01 Pause at the Top of Each Floor Press. -Rest as Needed b/t Sets- (Score is Weight)...Read More