CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into…...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consistent pace for the Box Jumps and Plate G2OH (45/25). Sprint the bike we want it to be hard effort that we see drop off. COMPETE | PART 1 Metcon (Time) 3 ROUNDS 7 Snatch...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-Press (Moderate) -Rest :30- 12-16 DB Lateral Raises* (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then grab a lighter pair of DBs...Read More