CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) SUGGESTED MOBILITY ROUND 8 Bootstrappers 10 Glute Bridge-Ups 8 Cat Cows 10 Squat with Thoracic Rotation Into… 1 ROUND 10 Lunge-Lunge-Squats :30 Dead Hang 10 Scap Pull-Ups Into… 1 ROUND 10 Air Squats 6/6 Single Arm Ring Rows 10 Kip Swings Into… 1 ROUND 10...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Nothing to change here. Unbroken on both movements and try to push your transitions! COMPETE | PART 1 ON A 15:00 RUNNING CLOCK (Weight) Build to a Heavy Complex… 1 Power Clean + 1 Hang...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Behind-the-Neck Strict Press(Moderate) -Rest 1:00- 16-20 DB Alternating Front Raise -Rest 2:00 b/t Sets- (Score is Weight on Shoulder Press) GOAL: RPE 7 | Revisiting this shoulder piece from weeks 2 and 4 to finish this cycle on a high note. You should...Read More