CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) (OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING) 10 Cat Cows 10 Alt. Groiners 10 Alt. Ankle Rocks from Deep Squat 10 Alt. Squat Reach Into… 1 ROUND 10 Scap Push-Ups 10 Alt. Lunges 10 WB Front Squats 10 WB Push Press Into… 2 ROUNDS 8...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) :30 Row 20 Alt. V-Ups :30 Bike 5 Low Ring Turnover Drill Compete EMOM x 36 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 10-15...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) Max Reps Pull-up -Rest 1:30- 8-12 Tempo Supinated Grip Inverted Rows (30X0) -Rest 1:00- 12-16 Alternating Gorilla Rows (Moderate) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Back for another solid back session for the functional strength piece. This might...Read More