CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES* (:40 ON / :20 OFF) MIN 1: Jumping Jack Toe Touches MIN 2: Jefferson Curls → Clean Deadlifts MIN 3: Scap Push-Up + 2 Alt. Shoulder Taps → Hand Release Push-Up to Pike MIN 4: BB Upright Row → Alt. Elbow...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 :30 Ski 10 DB Good Mornings 10 Scap Pull-Ups 4 Rope Pull-Ups* *2 Reps, then switch hand placement for the next 2 Reps Compete EVERY 3:30 x 4 SETS (Time) 15/12 Cal...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY* (Weight) 10-9-8…and so on down to 1 Bench Press Wide Grip Strict Pull-Up *Extra challenge…all reps for all movements must be performed unbroken. (Score is Weight on Bench Press) GOAL: RPE 8 | Not for time! Athlete choice whether you want to use DB...Read More