CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Up Downs 10 Ring Rows :30 Banded Lat Push-Downs :15 Bottom of Ring Hold Into… 2 ROUNDS 10 Burpees 10 Scap Pull-Ups :30 Banded Lat Pull Downs :15 Top of Ring Hold Skill – All ON A 15:00 RUNNING CLOCK… (No Measure)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Toe Touch Jumping Jacks 5 Clean Deadlift 5 Hang Muscle Clean 10 Hollow Rocks Compete FOR TIME (Time) 30 Power Cleans (80% of 1RM) (Score is Time) GOAL: RPE 10 | Start...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 1.) 4 SETS 8-12 Prone DB Shoulder ATYs (Light) -Rest 1:00 b/t Sets- 2.) 3 SETS 8-12 Tempo DB Z-Press (30X0) -Rest 1:00 b/t Sets- 3.) 2 SETS 8/8 Split Stance Single Arm Tempo DB Press (30X0) -Rest 1:00 b/t Sets- (No Measure) GOAL:...Read More