CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) :30 Bike* 10 PVC Pass Through 5 PVC Muscle Snatch 5 PVC Snatch Grip Push Jerk 7 Up-Downs 7 Scap Pull-Ups + 5 Kip Swings* *Build pace each round (EZ→Mod→Hard) **RND 2+3 complete 7 Ring Rows + 5 Kip Swings. Extended...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (1.) 3 SETS 5 Deadlifts*) *Double Overhand & No Hook Grip — USE YOUR GRIP! -Rest 1:00 b/t Sets- (Score is Weight) Deadlift (2.) 5 SETS 5 ‘Library’ Deadlifts*) *Completely silent touch to the ground, no slamming the bar. -Rest As Needed b/t Sets- (Score...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 100m Run 10 WB Front Squat 10 WB Ground to OH Compete AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 100m Wall Ball Run (20/14) 20 Wall Balls :30 Mandatory Rest (Score...Read More