CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken smooth and nonstop. Focus on repetitive Wall Walk movement… No more than 4-5 steps in and 3-4 steps out. COMPETE | PART 1 Metcon (No Measure) 1.) EMOM x 12 MINUTES MIN 1 –...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Tempo Standing Military Press (20X0) -Rest 1:30- 12-15 DB Lateral Raise* (Moderate) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set. -Rest...Read More