CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Calf Tib Raises 10 Empty BB Deadlifts :30 Single Unders 10 Alt. BB Elbow Punches :30 Single Single Double Under attempts 10 Air Squats :30 Double Unders or SSD attempts Into… 1-2 ROUNDS (Time Permitting) 10 Tuck-Ups 7 Kip Swings 5 Hang...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 3 Shuttle Runs 6 Narrow Squats 6 Hanging Knee Tucks Compete FOR TIME (Time) 400m-200m-400m-200m Run 20-30-20-30 Pistols 2-3-2-3 Rope Climbs (Score is Time) GOAL: RPE 8 | Different pace switch up...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Weight) 15-12-9-12-15 Barbell Strict Press Tempo Ring Row (20X0) -Rest :30 b/t Each Full Set- (Score is Weight) GOAL: RPE 8 | Goal here is to find a challenging weight on the strict press that you can do for 15 reps and keep that...Read More