CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse Arm Circles 10 KB Sumo Deadlifts 10 Alt. Pike Shoulder Taps 5 Jumping Pull-Up Negatives →...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (AMRAP – Reps) Max Strict Chest To Bar Pull-ups -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, take 15 seconds of rest and go to failure...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is the Handstand Push-Ups. Aim for 2 Big sets or unbroken. Try to keep the Strict Pull-Ups and the DB Deadlift to 2-3 quick sets. COMPETE | PART 1 6 SETS (Weight) Complete 1...Read More