CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 25’ Bear Crawl 6 Inch Worms + Push-Up 6 Tuck-Ups 6 Jefferson Curls Into… AMRAP x 4 MINUTES 6 Slam Ball Deadlifts 6 Slam Ball Curl to Press 6 Push-Up to Pike :30 Static Hold Strength – All Bench Press (3×8*)...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 :30 Bike 6 Hang Muscle Snatch :30 Row 6 Ring Rows Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Bike MIN 2 – 4-6 Power Snatches (135/95) MIN...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Barbell Tempo RDL (30X0) -Rest 1:00- 10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0) -Rest 1:00 b/t Sets- (Score is Weight on RDL) GOAL: RPE 7 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for...Read More