CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows into… 2 ROUNDS 10 Single-Single-Doubles 10 Clean Deadlifts 5 High Hang Muscle Cleans 10 Alt. Groiners Strength – All EMOM x 12 MINUTES*...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

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Quick transitions. Pick up the jump rope and barbell sooner than you want to. Unbroken on the HPC! COMPETE | PART 1 3 SETS (Time) 15 Hang DB Snatch (arm 1) (50/35) 10 Single Arm...Read More