CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Move fast today, that’s the key. Consider (50/35) on the DB. COMPETE | PART 1 EVERY :30 x 3 SETS (AMRAP – Reps) Max Reps Power Snatch* *SET 1: 75% SET 2: 65% SET 3:...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Do not rely...Read More