CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. 90-90 Hip Rotations 5/5 Half Kneeling Hip Openers* 5/5 Moose Antlers 5 Up Dog to Down Dog *One knee on the ground w/the other knee up and foot planted pointed laterally. Slowly rock towards the leg that is out to the...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 100m Run 10 Hang Muscle Cleans 5 Inch Worms Compete Power Clean (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Power Clean) (Score is Weight) GOAL: RPE 10 | Biggest lift...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:30- 8-10 Tempo Chin-Up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs) GOAL: RPE 7 | This should be a TOUGH upper body push/pull combo, but leave some room to get heavier in weeks...Read More