CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 20:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 20:00 of continuous work. Prioritize nasal breathing. (No Measure) Stretching Metcon (Checkmark) 2 SETS ON A 10:00 RUNNING...Read More
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row @Easy(EZ) pace GOAL: RPE 4-5 | For the Row, add 1 Calorie/Minute to the Calories you held during the 40 MINUTE EMOM Test. For example, if you held 10 do 11. If you didn’t perform...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike EZ → MOD → Workout Pace :20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups 10-15 Sit-ups 10 False Grip Ring Rows Skill – Performance Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Ring Muscle-Ups* *Options…...Read More
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