CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 ROUNDS :30 MOD Bike 5 Scap Pull-Ups 10 False Grip Ring Rows :10 Bottom of Dip...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Great day for some Gymnastics practice. Go with your most challenging muscle up movement. COMPETE | PART 1 3 SETS (No Measure) 800m Run -Rest 3:00- 400m Run -Rest 2:00- 200m Run -Rest 5:00- (No...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6 Tempo Weighted Chin-Up (30X0) -Rest :10- 12+ Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back and biceps for Week 5 of 6 in this cycle....Read More