CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 5/5 Split Squat 10 BB Strict Press 10 Scap Pull-Ups Into… 2 ROUNDS 10 Ice Skaters 5 Dips + 5 Push Press 5/5 Jumping Split Squat* 5 Kip Swings** *2nd Round perform 10 Jumping Lunges **2nd Round perform 5 Big Kip...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 10/10 Split Squats 10 Alt. Step Overs 20 Shoulder Taps Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10 DB Farmer’s Lunge (50/35) 15 Box Jump Overs 20 Alt....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY (Weight) 40 Reps of Weighted Pull-Up* *Use a weight that you can do ~5 reps at a time. Try to take short breaks between sets. All strict, no mini kips. (Score is Weight) GOAL: RPE 7 | …no little feet kips either. Strict and...Read More