CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Run 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Slightly above moderate pace for the run. Aim for nonstop on the Box Jump Overs at both heights. Big sets on the barbell. no more than 2-3 Sets for both weights. COMPETE | PART 1...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6 Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12+ Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 10 | It’s cruel that we finish the training...Read More