CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1 ROUND 30 Single Unders 15 PVC Pass Throughs 10 Alt. Groiner + Twist Into… 1 ROUND 30 Single + Single + High Jump (or Double Under) 5 PVC Snatch Grip Push Press 5 PVC Snatch Grip Push Jerk 5 PVC Back Squat...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 10-8-6 1+1/2 Back Squat* *Start Moderate-Light then Moderate then Moderate-Heavy (Score is Weight) GOAL: RPE 7 | Squat all the way, come up 1/2 way, return back down and stand. Not looking for failure type of weight today. All about healthy controlled ROM this...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 30 Single Unders 6 Burpees 6 DB Deadlift 6 Rope Pull-Ups* *Alternate hand position after 3 Reps Compete Metcon (Time) 4 ROUNDS 8 DB Burpee Step Over (50/35)|(24/20) 16 GHD 2 Rope...Read More