CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:30 Cal Bike 10 Calf + Tib Raises 20 Bunny Hops 10 Sumo Stance Good Mornings 10 Alt. BB Elbow Punches Into… 2 ROUNDS :45 Cal Bike 30 Single Unders* 10 BB RDLs 10 BB Upright Rows *RND2, complete 15 Tall Jump Single...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 5 Press From Behind the Back 10 BB Good Mornings 10 Step Ups Compete CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75#...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 1.) 3 SETS 5 Double Overhand, No Hookgrip Deadlifts -Rest 1:00 b/t Sets- 2.) 5 SETS 5 Library Deadlifts -Rest As Needed- (Score is Weight) GOAL: RPE 7 | The first three sets should serve as a primer for the working sets of five....Read More