CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Cal Bike @ RPE 6 8 Tempo Ring Rows (:02 Pause at the top) 10 Tuck-Ups 12 Hollow Rocks Into… 1-2 ROUNDS (Time Permitting) :45 Cal Bike @ RPE 6 8 Scap Pull-ups (:02 Pause at the top) 10 V-Ups 12 Hollow...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) 15 Toe Touch Jumping Jacks 10 Jumping Groiners 10 Elbow Punches 5 Strict Press 5 Front Squats Compete Thruster (4×2* Thruster (From the Rack)) *Sets should be at a Moderate-Heavy weight...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (6 SETS 3 Tempo Front Squat (30X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Start with the heaviest load you were able to do for the 5s last week and build from there. Don’t forget about the tempo and avoid...Read More