CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS rd1 5 KB Deadlift 5/5 Single Arm Russian KB Swings 10 Bent Leg Sit-Ups 10 Alt. Bird Dogs rd2 5 KB Deadlift 5 Russian KB Swings to Waist 10 Straight Leg Sit-ups 10 Alt. Deadbugs rd3 5 KB...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS 5 KB Deadlift 5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings 10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups 10 Alt. Bird Dogs →...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken and nonstop Lunges and Air Squats. Stay consistent with how you’re breaking up your Push-Ups. Keep an uncomfortable but moderate pace on the Run. COMPETE | PART 1 4 SETS (Weight) 2 Power Clean...Read More

CrossFit Mettle and Honor – NC FLEX Strength 8-6-4 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 10 | How heavy can you go with this challenging set-up on your grip? This is the last time you’ll be seeing this piece this cycle. Hold...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout – Performance...Read More