CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) SOLO WARM-UP OPTION 2 ROUNDS 200m Run 8 Walking Lunges 8 Alt. Box Step-Ups* 8 Straight Leg Sit-Ups *Rnd 2 complete to higher box. Into… 2 ROUNDS 6 Box Jumps 8 Alt. BB Back Rack Alt. Lunges 10 Sit-Ups PARTNER WARM-UP OPTION IN TEAMS OF...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 ROUNDS 1:00 BIKE 8 Kip Swings 6/6 DB Snatch Compete AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16/13 Cal Bike 16 Alt. DB Snatch 4 Bar Muscle Ups (Score is Rounds...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 8 | Low rep EMOM that...Read More