CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 WORK / :20 OFF) MIN 1 – Bike (Increasing Speed) MIN 2 -Tempo Deadlifts MIN 3- Good Mornings / Glute Bridge-Ups MIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike Extended Warm-Up – All EMOM x 9 MINUTES...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 Cal Row 10 Row Pike Ups 5 Hang Muscle Cleans Compete Power Clean (1.) 3×3 @60% (off blocks)*) *Barbell should be in the high hang position, at mid-thigh height. (Score is...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (30X0) -Rest 1:30- 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) -Rest 1:30 b/t Sets- (Score is Weight of Bench) GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, but leave some room to...Read More