CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 DB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light DB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 KB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light KB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We want to see touches on the heaviest barbell. Send it on the Bike but not an all out sprint. Just enough that you might drop off a little in later rounds. COMPETE | PART...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12/12 Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | This one should burn. On...Read More