CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 PVC or Band Pass Throughs 5/5 Kneeling Hip Openers 10 Air Squats 10 Arm Haulers 1:00 Cardio Choice (EZ Pace) Into… 2 ROUNDS :30 Wall Prayer Stretch* 10 Scap Push-Ups on forearms 5 Knee Push-Ups 10 Alt. Deadbugs :30 Cardio Choice (mod-fast...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 1:00 Ski 10 Step Ups 5 Hang Muscle Clean Compete 1.) 5 SETS* (Weight) 2 Hang Power Clean + 1 Clean *Build to a Moderate/Heavy to Heavy Weight (Score is Weight) 2.)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 8-6-4 1 Rep of Shoulder Press + 1 Rep of Push Press *Start Moderate-Light then Moderate then Moderate-Heavy (Score is Weight) GOAL: RPE 7 | A little twist on each of the main lifts this week. 2 for 1 Rep complex today. Use a...Read More