CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND (4:00) 200m Run 8/8 Ankle Rotations 8 Alt. Box Step-Ups 8 Alt. Groiners 8 Air Squats 100m Run Into… 2-3 ROUNDS (TIME PERMITTING) 10 Alt. Elbow Punches 8 Alt. Front Rack Lunges 6 Up and Overs* 6 Back Squats 6 Box Jumps* *Push...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 8/6 Cal Row 6 Hang Muscle Clean + Press 6 Strict Hanging Knee Raises Compete Bench Press (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Bench Press) (Score is Weight)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES 3 Power Cleans* (Score is Heaviest Weight) *Start Mod and increase every minute until you reach Mod-Heavy. Continue with the Mod-Heavy weight for the remainder of the time. GOAL: RPE 5 to start / RPE 7 to end | Reps,...Read More