CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 10 min CAP for Warm UP 1 ROUNDS 6 Inch Worms 6 Bootstrappers 6 Coassak Squat 6 Alt. Groiners 6 Kang Squat Into… 2 ROUNDS 100 m run 15 air squat into… 1 rounds 100 m run 15 Back Squat 45/35 into… 5 min to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 10 min CAP for Warm UP 1 ROUNDS 6 Inch Worms 6 Bootstrappers 6 Coassak Squat 6 Alt. Groiners 6 Kang Squat Into… 2 ROUNDS 100 m run 15 air squat into… 1 rounds 100 m run 15 Back Squat 45/35 into… 5 min to...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 repeat to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 1:00 on the Row and unbroken on the Toes to Bar. Let’s get after the heavier barbell today. COMPETE | PART 1 5 ROUNDS FOR TIME (Time) 15/12 Cal Ski 12 DB Bench Press...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8/6 Cal Row 6 Jefferson Curls 6 High Hang High Pulls 6 Strict Press (Elbow Punches as needed) 6 Alt. Groiners 6 Supermans Into… 2 ROUNDS 8/6 Cal Row 6 Clean Deadlifts 6 High Hang Muscle Cleans 6 Push Press 6 Cat Cows...Read More