CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 4/4 Moose Antlers 8 Banded Pull Aparts + 8 Banded Pass Thrus 8 Alt. 90-90 Hip Rotations* 24 Single Unders *Switch to Air Squats at the 4:00 mark. Strength – Performance Overhead Squat (6-4-2 | 4-3-2*) *Start Moderate+ and build to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Cal Ski 10 Lunges 10 Step Ups Compete 3 SETS (Time) 15/12 Cal Ski 10 DB Front Rack Lunges 10 DB Step Ups (50/35) -Rest 1:00 b/t Sets- (Score is Slowest...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 1.) 2 SETS 8-10 Tempo Bar Dips (30X0) -Rest :45- 12 DB (or Cable) Overhead Tricep Extensions (Moderate) -Rest :45 b/t Sets- 2.) 8-8-6-6-4 Slight Incline Barbell Tempo Bench (40X0) -Rest 2:00 b/t Sets- (Score is Weight on Bench) GOAL: RPE 8 | Progressive...Read More