CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) Have a pair of plates (10s or 15s) ready to use! Optional Mobility/Stretch Flow pre-warm-up… 1-2 ROUNDS 5/5 Moose Antlers 5 Cat/Cows 5/5 Side Plank Rotations 5 As / Ts / Ys @ bodyweight 2 ROUNDS* 5/5 Plate Around the Worlds → 10 Plate Forward...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Time) 3-5 SETS 20/15 Cal Bike 75 Double Unders 30 Alt. Box Step-Ups 15 Burpees -Rest 1:30 b/t Sets- (Score is Slowest Set) GOAL: RPE 7 | Aerobic Capacity Functional Capacity Metcon (Time) FOR TIME 40-30-20-10 Russian KB Swing (Heavy) Box Jumps (24/20) (Score is...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Hollow Rocks 5 Banded Hips to Rings (Low Ring Drill)* 5 Jump Turnover Drill (Low Rings)** *Sitting in the Band, focus on popping the hips and simultaneously pushing down on the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 6 Scap Pull-Ups 6 Glute Bridge Ups + Pause 6 Bird Dogs 6 Cat Cows into… AMRAP x 4 MINUTES :30 Mod Row Pace 6 Jumping Air Squats 6 Up-Downs 6 Tuck-Ups Strength – All Back Squat (3×5 @ 1111*) *Keep...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (7-7-7-7-7*) *Deadstop Sumo Deadlift Start Mod and Build into Mod-Heavy. Clear :01 pause on the ground between each rep. No slamming of the bar. (Score is Weight) GOAL: RPE 7 | Lower Body Pull / Hinge Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10/10 DB...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS* :30 Supermans 5 (Behind the Neck) Snatch Push Jerks 5 Tall Power Snatches :30 OHS Hold** *Warm-Up does not have to be unbroken **Sit in the bottom of the OHS for :30....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY (Weight) 15-12-9-6-3 DB Incline Bench Press (Heavy) Wide Grip Strict Pull-Up -Quick Rest b/t Sets- (Score is Weight) GOAL: RPE 8 | Upper Body Push-Pull Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 DB Chest Fly (Mod) Immediately Into… Max Reps Close Grip DB Bench...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Cardio* 5 Bootstrappers 10 BW Good Morning 10 Alt. Samson Lunge *Each round perform a difference cardio machine RD1 – C2 Bike RD2 – Row RD3 – Ski Compete Metcon (Distance)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Inchworm + Up-Dog + Down Dog* 5 Scap Push-Ups + 2 Alt. Shoulders Taps 6/6 Staggered Stance Good Mornings 7 BB Bent Over Row w/ :01 Pause at top *Start standing and walk hands out to Plank. Drop hips to floor and...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS :40 Bike (Increase pace each round) 8 Glute Bridge-Ups → KB Deadlift → KB Russian Swing 8 Alt. Lunges → Alt. Box Step-Ups → Box Jumps 8 Alt. Deadbugs → Straight Leg Sit-Ups → Sit-Ups :40 Static Hold* *Athletes choice to switch up...Read More