CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 8 PVC High Hang High Pulls 6 Bootstrap Squats 4 Inch Worms into… 1 ROUND 10 PVC Around The Worlds 8 PVC Behind The Neck Push Press 6 Air Squats 4 Push-Ups to Pike into… 1 ROUND 10 PVC...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 Push-Up to Pike 10 Kip Swings On Ring 5 Low Ring Turnover Drill Compete “2013 CROSSFIT REGIONALS EVENT 3” (Time) FOR TIME 30 Burpee Muscle Up (Score is Time) GOAL: RPE...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 3 SETS FOR QUALITY (Checkmark) 100m KB Farmer Carry (Heavy) 20 DBL KB Deadlifts (Heavy) 10/10 Single KB Staggered Stance RDL (Heavy) -Rest as Needed b/t Sets- (No Measure) GOAL: RPE 8 | GRIP CITY. With the KB RDLs, focus on pressing the butt and hips...Read More