CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Bunny Hops + 10/10 Single Leg Hops 10 Elbow Punches 8 BB Good Mornings 6 Cossack Squats Into… 2 ROUNDS 30 Single Unders 20 Bicycle Crunches 5 Hang Muscle Cleans 5 Front Squats Extended Warm-Up – All EMOM x 8 MINUTES (No...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 Row 10 DB Good Mornings 5 Hand Release Push-Ups Compete AMRAP x 14 MINUTES (AMRAP – Rounds and Reps) 18/14 Cal Row 14 DB Deadlift (50/35) 12 Deficit Push-Ups* *Hands on...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength EMOM x 10 MINUTES (Checkmark) MIN 1 – 10 DB Bench Press (Mod)* MIN 2 – :40 Double Unders* **Fast press, slow return. **Heavy Rope Optional (No Measure) GOAL: RPE 7 | Same idea with the tempo from yesterday. Controlled, slow return. Controlled, fast press. Bodybuilding...Read More