CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 BB RDL 10 Superman Holds (:03-:05 per hold) *Increase pace each round Strength...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is a bike sprint every round, sub :45! Then see if we can get our hands on the barbell right away and unbroken. COMPETE | PART 1 AMRAP x 8 MINUTES (AMRAP – Rounds...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8 Tempo Back Squats (40X0) Rest 2:00 8-12 Hamstring Curl on Rower (Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Squats)GOAL: RPE 9 | Week 3 of 6. The squats will test your grit here—hold the tempo and fight the urge to rush...Read More