CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9...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 1:00 Row 6 Clean High Pull 6 Hang Muscle Clean 6 Feet Elevated Pike Shoulder Taps Compete Power Clean (3×3@65% Power Cleans off Blocks ) *Barbell should be in the high hang position,...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:15- 8-10 Tempo Chin-Up (30X0) -Rest 1:15 b/t Sets- (Score is Weight on DBs) GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, building off the weights and reps you hit last...Read More