CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) RUNNING WARM-UP 200m Run 25’ High Kicks 25’ Cherry Pickers 25’ Walking Samson Lunges 25’ Rvs Walking Lunges w/twist into… 200m Run 25’ High Knees 25’ Butt Kickers 25’ Inch Worms 25’ Slinkies* into… 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips...Read More

CrossFit Mettle and Honor – NC FLEX Strength 8-10 SETS (Weight) 10 Tempo Barbell Bench Press (30X0) -Rest 1:00- 10 Tempo Barbell Row (30X0) -Rest 1:00 b/t Sets- (Score is Weight on Bench) GOAL: RPE 9 | Last chance to deload if you need it. If you feel good, keep pushing. And always respect the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is efficiency getting down on the rope. Consider Legless Rope Climbs. COMPETE | PART 1 FOR TIME (Time) 21-15-9 Thruster (95/65) 50′ Handstand Walk (Score is Time) GOAL: RPE 9 | Handstand Walk stay...Read More