CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Just Legs Row + :30 Just Arms Row 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s Into… AMRAP x 6 MINUTES 1:00 Row (Focus “Legs to Arms, Arms to Legs”) 12...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider (115/75). Push the pace and see if we can keep the barbell to unbroken or 2 Sets. COMPETE | PART 1 5 SETS (Time) 5 Shuttle Runs* 5 DB Burpee Step-Overs (50/35)|(24/20) -Rest 1:1...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Weighted Dips (Heavy) -Rest :10- 12 Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 2 of 6. We want to hit the chest...Read More