CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box...Read More

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-ups (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Shifting from sets of 5 to sets of 4 here. Add weight accordingly, but do not get sloppy. Chin has to get over the bar and no kipping....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Deadlift, quick and smooth on the Box Jumps. Open each time with your biggest attempt at Toes to Bar. Then quick sets to finish off the Set! COMPETE | PART 1 Back...Read More