CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Short and sweet. Move fast, fast transitions and unbroken. Work on squat snatching the first OHS. COMPETE | PART 1 EVERY 4:00 x 4 SETS (Time) 8 Shuttle Run 50′ D-Ball Carry (150/100) 1-2 Legless...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (8 SETS 3 Tempo Bench Press (30X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. The final transition! 3s should feel so much more manageable than 4s. Be aggressive here and get these reps DONE! This is the...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press...Read More