CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND FOR QUALITY 10 PVC Pass Thrus 10 Slow Arm Haulers 8 Alt. Groiner w/ Thoracic Twist 8 Push-Up to Pike 5 Slow Air Squats + 5 Jumping Air Squats Into… AMRAP x 5-6 MINUTES (Time Permitting) 5 WB Thrusters 5 Burpees 10 PVC...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :30 Box Step Overs MIN 2 – :30 Alt. V-Ups MIN 3 – :30 Alt Ring Rows Compete 5 ROUNDS FOR TIME (Time) 17 Box Jump Overs...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 1.) 2 SETS (Checkmark) 16 Goblet Squats (Moderate) -Rest :45- 16 Double DB Walking Lunge Steps (Light-Mod) -Rest :45 b/t Sets- Back Squat (2.) 5 SETS  5 Tempo Back Squats (30X0)) -Rest As Needed b/t Sets- (Score is Weight on Back Squats) GOAL: RPE 8 |...Read More