CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 16 Jumping Jacks 8 Jefferson Curls 8 Alt. Elbow Punches 8 BW Drop Squats* 8 Alt. Groiners *Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as...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 20 Shoulder Taps 10 Scap Push-Ups 10 Hollow Rocks Compete Metcon (No Measure) 2 SETS OF LADDER TO FAILURE* 1-2-3-4..and so on Strict Handstand Push-Up* *Deficit Optional -Rest as Needed b/t Rounds...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 10 Slow Barbell ‘No Touch’ RDLs (Mod-Heavy) Immediately Into… 20 Single DB Glute Bridge-Ups (Controlled w/ Pause) -Rest About 1:30 b/t Sets- (Score is Weight on the RDL) GOAL: RPE 8 | Straight Legged Pull & Posterior. Control the...Read More