CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) 12/10 Cal Row 10 Alt. Box Step-Overs 10 Ring Rows 10 Scap Pull-Ups 10 Hollow Body Rocks Extended Warm-Up – All 2 SETS FOR QUALITY (No Measure) 1:00 Row (Mod Pace) 10 Box Jump Overs (Athlete Choice) 5 Chest to Bars*...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 30 Single Unders 20 Shoulder Taps 10 Alt Bent Over Row Compete 4 SETS (Time) 30 Crossover Singles 20 Alt. No Push-Up Renegade Rows (50/35) -Rest 1:00 b/t Sets- (Score is Slowest Set)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 3:00 FOR 4 SETS 8 Power Cleans) (Score is Weight) GOAL: RPE 7 | Power Cleans in FLEX to build anaconda traps and explosiveness to match. We will be building on this in various formats throughout this cycle, culminating in a 3RM test...Read More