CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 0:00-5:00 RUNNING DRILLS 200m Run -Into- 50ft Running Drills: High Knees Butt Kicks Toe/Heel Walk Quad Stretch to Knee Hug Toe Touches High Kicks -Into- 100m Run Then… AMRAP x 5 MINUTES 8 KB Deadlifts 8 Lunges 8 Ring Rows 6 Kip Swings Workout –...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 :30 Ski :30 Alt. V-Ups :30 Inch Worms + Push-Up Compete EMOM x  15 MINUTES (AMRAP – Reps) MIN 1 – :20 Max Cal Ski MIN 2 – :20 Max Toes to...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 35-35-35-35-35 Cal Row 25-25-25-25-25 Sit-Ups 15-15-15-15-15 Burpees 5-5-5-5-5 Strict Pull-Ups (No Measure) GOAL: RPE 6 | Sweat city and your the mayor. You can pump the RPE up on this quite easily but I am looking for a smooth pace. Every round should...Read More