CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Ankle Rotations 15 Bunny Hops :45 Moderate Pace Row 12 Up-Downs Into.. 2 ROUNDS :30 Calf Stretch on Wall 10/10 Single Leg Hops :45 Fast Pace Row 8 Burpees Skill – All Metcon (No Measure) 1.) EMOM x 6 MINUTES MIN 1...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 ROUNDS 10 Groiners 10 Alt. 90-90 Rotations 10 Slow Alt. Deadbugs 5 Hang Muscle Cleans Compete FOR TIME (Time) 70 Air Squats 50 DB Goblet Squats (50/35) 30 DBL DB Front Squats (Score...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (5 SETS 7 Pause Box Squats (Mod-Heavy)*) *Pause in the down position with tension held for a clear :02 -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Think more about the intention of the pause than the loading…but this should...Read More