CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 SETS Bent Over Plate IYT’s* 10 I’s 10 Y’s 10 T’s *From the BOR position, palms down, bing plates directly in front until biceps are by ears. Then bring them slightly outside shoulder grip, and finally directly out to the sides. Switch out the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Small Kip Swings 5 DB Curl 5 DB Overhead Press 5 V-Ups Compete CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (1.) 5×5*) Mod-Heavy to Heavy *Conventional, Barbell Bench. If no access to barbell bench, go 10-12 reps of HEAVY DB. (Score is Weight) DB Fly (Light-Mod)* (3 Rounds for weight) 2.) 3×20 *Option for Underhand Scoop Fly if want to change it up! (Score...Read More