CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Lunge-Lunge-Squat 20 Fast Single Unders + 20 Tall Jump Single Unders 5/5 Staggered Stance Good Mornings Into… 1 ROUND 5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell :20 Penguin Jumps* 20 Double Unders or 40 Single Unders 10 Back...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

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 12 Box Step Overs 6 Up-Downs 3 Pike Push-Ups Compete EMOM x 36 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 8-12 Burpee...Read More