CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman Arch...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smart consistent sets on the Toes to Bar. We should not come down to quick singles or doubles so we have some left in the tank for Muscle Ups. COMPETE | PART 1 Hang Power...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. We are going to see this wave-loading scheme one more time this cycle in Week 5. The goal today is to build to a heavier double than you did...Read More