CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Bunny Hops or Single Unders 10 PVC Pass Throughs 10 Groiners + Twist 10 Air Squats Into… 2 ROUNDS (Time Permitting) 30 Single Single High Jump (Double Unders Optional) 10 BB Elbow Punches 6 PVC Front Squats* 8 PVC Snatch Grip Push...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) 1:00 Row 5 Row Pike Ups 1:00 Bike 5 Pike Push-Ups Compete EMOM x 36 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 8-12 Handstand...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (5-5-3-3 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 10 | Less volume, heavier weight for one final week. Control the barbell to the ground, even on the last rep. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8 DB Romanian Deadlift...Read More