CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 1:00 Bike 7 Vertical Ring Row 7/7 Split Squats* 7 Barbell Strict Press 14 Alt. V-Ups * Can be performed with Barbell Workout – Performance FOR TIME (Time) 60/50 Cal Bike 50 Back Rack Alt. Lunges (95/65) 5 Rope Climbs 50/40...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 Row 5 Inch Worms :30 Ski 30 Mountain Climbers Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Row MIN 2 – 6-9 Handstand Push-Ups* MIN 3 –...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 8 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for...Read More