CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Push Up to Down Dog 10 Alt Groiners 10 Alt Piked Toe Taps 10 Pause Air Squats (:01 in bottom) 5 Up-Downs Into… 2 ROUNDS* 6 Clean/Snatch Grip RDL 6 Muscle Clean/ Snatch 6 Push Press/Behind the Neck Push Press 4...Read More

CrossFit Mettle and Honor – NC FLEX Strength 8-10 SETS (Weight) 10 Tempo Incline Barbell Bench Press (30X0) -Rest 1:00- 10 Barbell Row OR Strict Pull-ups (Moderate) -Rest 1:00 b/t Sets (Score is Weight on Bench)GOAL: RPE 9 | Week 2 of 6 for this cycle. If you were able to complete the prescribed volume...Read More

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 5 Muscle-Ups* 40 Sit-Ups 40/30 Cal Bike *Option for Bar or Ring. Add 3 Muscle-Ups after each round. Ex: 5,8,11, etc (Score is Rounds + Reps)GOAL: METCON | RPE 8 | Goal is unbroken as long...Read More