CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 50 Jumping Jacks 10-12 Slow Supinated Band Pull-Aparts 8 Alt. Samson Lunges 8 Alt. Groiners (Hold for :10-:15 per side) Into… 2-3 ROUNDS (Time Permitting) 10 DB Goblet Squats 6/6 Single Arm DB Strict Press* 6/6 Single Arm Ring Rows* 6-8 Scap Pull-Ups*...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up AMRAP x 5 MINUTES (No Measure) :30 Bike 20 Shoulder Taps 5 Front Squat 5 OH Press Compete Thruster (5×3 Thruster (From the Rack)*) *Sets should be at a Moderate to Moderate+ weight. (Score is Weight) GOAL:...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 2:30 x 6 SETS 5 Power Cleans) (Score is Weight) GOAL: RPE 8 | Build off the loading from last week. The goal here is to finish with a TOUGH but clean set of 5 touch and go reps. Bodybuilding Metcon (Checkmark) 1.)...Read More