CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PARTNER WARM-UP AMRAP x 6 MINUTES P1: Bike for Cals P2: Complete the Following… 10 SB Ground to OH 8 Forward Lunges 6 Push-Ups *P1 alternates with P2 after P2 completes their movements. Strength – All Bench Press (6-4-2 | 4-3-2*) *Start Moderate+ and build...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Clean Deadlift 5 Hang Muscle Clean 5 Front Squats Compete Power Clean (1.) 5×1@95% Power Cleans off Low Blocks ) *Barbell should be be set up at the shins about...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 1.) 2 SETS (Checkmark) 10-12 Banded (or Cable) Pull Downs (Light-Mod) -Rest :45- 8/8 Single Arm Bent Over DB. Row (Light-Mod) -Rest :45 b/t Sets- Weighted Pull-ups (2.) 6-6-4-4-2-2 Weighted Pull-Up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Hitting two quick sets...Read More