CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 5 BW Good Mornings 5/5 Staggered Stance DL 5/5 Ankle Circles 10 Glute Bridge-Ups Into… AMRAP x 6 MINUTES 100m Jog 10 Calf Raises + 10 Tib Raises 8 Alt. Deadbugs 6/6 KB Around the Body Rotations* *Standing in a tall, neutral position,...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Samson Lunges 8 Step Ups 6/6 Single Arm DB Arnold Press Compete EVERY 3:30 x 4 SETS (Time) 8/8 Single Arm DB Push Press (50/35) 16 DB Goblet Lunges 8 Tall Box...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Slight Incline Barbell Tempo Bench (10X0) (Weight) 6-6-4-4-2 -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | The final week of this 6-week cycle. After the LAST SET, drop some weight on the barbell and go to failure. Then, drop some more weight and...Read More