CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Cardio Into… 2 ROUNDS 10 Scap Push-Ups 7 Up Downs with Shoulder Tap 7/7 DB Strict Press 10 Slam Ball Ground to OH Workout – All AMRAP x 20 MINUTES* (AMRAP – Rounds and Reps) 3:00 Cardio Choice** 10/10 Single Arm DB Push Press...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 8 Ground to OH 8 Wall Ball Front Squats Compete EVERY 2:00 x 4 SETS (AMRAP – Reps) 16/12 Cal Bike Max Wall Balls (20/14)* *10ft Target...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 8 | 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. If you...Read More