CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS 3 Shuttle Runs 9 Russian KB Swings* 6 Push-Up to Pike 9 Ring Rows Into… SPECIFIC WARM-UP 1 ROUND 5 Tempo Deadlifts (30X1) 5 Scap Pull-Ups + 5 Kip Swings :10 Handstand Hold/20 Shoulder Taps** *2nd Round perform American Swings **Performance...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 5 Seated Box Jumps 5 Muscle Clean 5 Front Squats Compete Power Clean (1.) ON A 10:00 RUNNING CLOCK… Build to a Heavy 3 TNG Power Clean) (Score is Weight) -Rest 5:00 b/t...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) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Hitting two quick sets to pre-exhaust...Read More