CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 100m Jog 5 Barbell Upright Rows 10 Alt. Elbow Punches 5/5 Leg Swings Into… 1 ROUND 100m Run 5 Jefferson Curls 5 Hang High Pulls 10 Alt. Groiners Into… 1 ROUND 100m Sprint 5 Clean Deadlifts 5 High Hang Muscle Cleans* 10 Alt....Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 7/7 Single Arm DB Snatch 7 Up-Downs 7 Push-Ups Compete EVERY 1:30 x 5 SETS (AMRAP – Reps) 20 Alt. DB Snatches (50/35) Max Burpees Over DB’s -Rest 1:30 b/t...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 1.) 2 SETS (Checkmark) 10-12 DB RDLs (Moderate) -Rest :45- 10 Barbell Good Mornings (Light-Mod) -Rest :45 b/t Sets- Sumo Deadlift (2.) 4 SETS  8 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight on Deadlifts) GOAL: RPE 8 | Pre-exhausting the deadlifts with some...Read More