CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) TABATA (8 ROUNDS → :20 WORK // :10 REST) MOVT 1 – Cat/Cows MOVT 2 – Alt. Step-Ups MOVT 3 – KB Deadlifts MOVT 4 – Up-Downs Into… 2 ROUNDS 6 Empty Barbell RDLs 6 Box Jumps 6/6 Single Arm Russian KB Swings 6 Burpees...Read More

CrossFit Mettle and Honor – NC FLEX Strength 10 SETS (Weight) 6 Tempo Close-Grip Bench Press (30X0) -Rest 1:00- 6 Barbell Curl (Light-Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Bench) GOAL: RPE 9 | Final week of our 6-week accumulation cycle. We’ve worked hard to adapt to this type of volume. Finish strong...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub for Burpee to Targets. Consider (70/53) on the Russian KB Swings. COMPETE | PART 1 EVERY 4:00 x 4 SETS (Time) 8 Shuttle Runs 40 Crossover Singles 6 Sandbag Over Shoulder (150/100) -Rest w/...Read More