CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 8 Alt. Lunges 8 Alt. Step-Ups 8 Sit-Ups 8 Knee Push-ups Into… 2 ROUNDS :30 Squat Hold 10 Low Box Jumps 10 Tuck-Ups 8 Push-ups Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Mod Box Jumps 10 V-Ups 10 Hand...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row :30 Ski :20 Shuttle Run :10 Kip Swings Compete Metcon (No Measure) EMOM x 32 MINUTES MIN 1 – 12/10 Cal Row MIN 2 – 4-6...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS  (Weight) 8 Tempo Military Press (30X0) -Rest 1:00- 12 DB Arnold Press (Mod) -Rest 1:00- 100 Single Unders -Rest 1:00 b/t Sets- (Score is Weight on Military Press) GOAL: RPE 8 | We are sticking with shoulders on Wednesdays for the rest of the...Read More