CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 2-4-6 and so on… Alt. Box Step-Overs Alt. DB Deadlifts Ring Rows Short Rest Into… 2 ROUNDS 5/5 DB Hang Power Clean* 5/5 DB Push Press* 7 Box Jump Overs 7 Kip Swings *RND 2 combine movements into 3/3 DB Hang...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – 8/6 Cal Row MIN 2 – 8 Push Up to Pike MIN 3 – 8 Hanging Oblique Raises* *Or Hanging Side Knee Raises. Similar to a Hanging...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Weight) 8 Tempo Barbell Z-Press (30X0) -Rest 1:00- 12-15 DB Lateral Raise (Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Z-Press) GOAL: RPE 8 | Boulder shoulders to end the week! Let’s GO! Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN1 –...Read More