CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) 1:00 Row 10 KB Swings 8 Alt. Groiner + Down Dog* 6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub for Burpees in place of Up-Downs. Push the Row pace aim for 1:00 or less! COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 400m Run 20 GHD Sit-Ups 1...Read More

CrossFit Mettle and Honor – NC FLEX Strength 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 | One final high-volume day for the cycle. 10 sets—no matter what. If you can work out with a...Read More