CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3:00 Cardio Choice Into… 2 ROUNDS 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Pike Scap Push-Ups 10/10 Groiner Twists Into… 2 ROUNDS 5 Ring Rows 5 Kip Swings 5 Push-Up to Pike 5 Air Squats + 5 Narrow Air Squats Classic Workout – All...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aiming for sub 1:30 a round. Unbroken on the HSPU and Pistols. No more than 2 sets on the Pull-Ups. COMPETE | PART 1 4 SETS (Distance) :10 Max Distance Sprint -Rest 1:30 b/t Sets-...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 Incline DB Twisting Curls (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6...Read More