CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack + Toe Touches 5 Jefferson Curls 10 Alt. Elbow Punches 5 Calf + Tib Raises 10 Alt. BW Lunges Into… 2 ROUNDS 20 Single Unders 5 Deadlifts 10 Alt. Front Rack Lunges 5/5 Leg Swings 10/10 Ankle Circles Skill –...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 30 Single Unders 5 Hang Muscle Cleans 10 Elbow Punches Compete Power Clean (4×2@80% Power Cleans off Blocks ) *Barbell should be be set up Below Knee (Score is Weight) GOAL: RPE 8 |...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (8-6-4-2 Tempo Front Squat (20X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 10 | Less volume, easier tempo, and max loading today. How strong can you get in just four weeks? Only one way to find out. Bodybuilding Metcon (Checkmark) 1.) 2...Read More