CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Arms Only Row :30 Legs Only Row 6 Alt. Groiners 10 Air Squats 10/10 Ankle Rotations Into… 1 ROUND 1:00 Half Slide Rowing 5 Cat-Cows 10 WB Front Squats 10 WB Strict Press Into… 1 ROUND 1:00 Row 10 WB Thrusters Strength...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 8/6 Cal Bike 6 OH Press :20 HS Hold against Wall Compete Metcon (Time) 4 SETS 15/12 Cal Bike 5 Shoulder to Overhead (185/135) 50ft Handstand Walk -Rest 2:00 b/t Sets- (Score...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS FOR QUALITY (Weight) 10 Barbell Hip Thrusts w/ :02 Pause at top (Heavy) 10 Standing DB Strict Press (Mod) -Rest as Needed b/t Sets- (Score is Weight on Hip Thrust) GOAL: RPE 8 | Set-up and barbell placement are key for the hip thrust....Read More