CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Good Mornings (BB opt.) 10 KB Sumo Deadlifts 8 BW Lunges 6 Alt. Groiners Into… 2 ROUNDS 12 BB Sumo Deadlifts 10 BB Back Rack Alt. Lunges 8 RKB Swings 6 SLOW Bootstrap Squats Strength – All Deadlift (10-8-6 | 8-6-4*) *Start...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 Elbow Punches 5 OH Presses 5 Front Squats Compete Thruster (3×5* Thruster (From the Rack)) *Sets should be at a Moderate Weight (Score is Weight) GOAL: RPE 6-7 | Focus on the...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | Kicking off this microcycle with tempo 8s on the front squat. This is a LONG TIME under tension, which is a great way to build a...Read More