CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull-Aparts 10 Lunge and Twists 5 Tempo Ring Rows (30X1) Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 5/5 Lateral Step Ups 20 Crunches 10 Scap Pull-Ups Skill – All Metcon (No Measure) EMOM x...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES :30 Ski 50 Singles 7/7 Hang DB Snatches Compete 4 ROUNDS FOR TIME (Time) 30 Crossover Singles 20 Alt. DB Snatches (50/35) 10/8 Cal Ski (Score is Time) GOAL: RPE...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. We will...Read More