CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Samson Lunges 10 Slam Ball Deadlifts 5/5 Single Leg Glute Bridge-Ups 5 Ring Rows Into… 2 ROUNDS 10 Alt. Slam Ball Cossack Squats 10 Slam Ball G2OH 10 Lunges 10 Scap Pull-ups Into… 1 ROUND (Time Permitting) 15 Slam Balls 10...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Row 8/6 Cal Bike 6 Band Resisted Push-Ups Compete Bench Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Max Bench Press) (Score is Weight) GOAL: RPE...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3 SETS FOR QUALITY 3:00 Run, Bike, or Row Into… 20 Alt. Long Lunges 10 Alt. Cossack Squats 10 Reps of I-Y-T w/ Small Plates -Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets- (No Measure) GOAL: RPE 5 | Athletic / GPP prep....Read More