CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We have to hit this with a really high effort. Aim for big sets where you can and quick sets where you struggle. COMPETE | PART 1 FOR TIME (Time) 11 Cleans (95/65) 50′ HS...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6 Tempo Heels Elevated Back Squat (30X0) -Rest :10- 18 Front Foot Elevated DB Alternating Lunge (Moderate) -Rest :10- 25 No Lockout Goblet Squats (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Back Squat)GOAL: RPE 9 | Another soul-crushing leg day to wrap...Read More