CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) RUNNING PREP (6:00 MINUTES) 200m Run 25’ Calf Walk 25’ Side Lunges 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers 25’ High Kicks 400m Run Into.. 2-3 ROUNDS (Time Permitting) 5 Cat/ Cows 5 Sumo Good Mornings + 5 Sumo Squats* 10 Tuck-Ups w/...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 6/6 DB Hang Snatch 8 Step Overs 10 Alt. Single Arm Ring Rows Compete 3 ROUNDS FOR TIME (Time) 30 Alt. DB Hang Snatch (50/35) 20 Alt. Single DB Step Ups (24/20) 3...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