CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack + Toe Touch 5 Drop Squats* 5 High Hang High Pulls (empty BB) 5 Strict Press 10 Alt. Groiners *Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 30 Single Unders 6/6 Single Arm KB Swings 6 Air Squats Compete AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 36 Crossover Singles 12/12 KB Hang Snatches (53/35) 24...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Checkmark) 100m Heavy Sled Reverse Walk 25 Reverse Crunches* *From hollow position, pull knees into chest and then extend legs back out straight. Hold onto a rig upright with your hands. Perform slowly. -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 7 | Borrowing...Read More