CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Row Into… 2 ROUNDS 10 Banded Pull Aparts 6 Alt. Bottom of Squat Thoracic Rotations 10 Banded W’s 6 Scap Pull-Ups + 6 Kip Swings Into… 2:00 Row Strength – Performance Overhead Squat (3×6*) *Build to a Moderate-Heavy weight and stay at that weight...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up AMRAP x 5 MINUTES (No Measure) :30 Bike 5 Inch Worms 10 Alt. Ring Rows Compete 3 ROUNDS FOR TIME (Time) 25/20 Cal Bike 50ft Handstand Walk* 2 Legless Rope Climbs *Must complete 25ft increments (Score is...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (20X0) -Rest 1:30- 8-10 Tempo Chin-Up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs) GOAL: RPE 10 | Final week of the month means we are going back to 1:30 rest intervals and dropping the tempo....Read More