CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 10 SETS* 5/5 DB Supported Row (Heavy) 10 Weighted Dips* 10 Single DB Goblet Squat (Heavy) *Use a weight on the dips that allows you to complete all the reps with enough resistance to make it a challenge. -Rest 1:00 b/t Sets- (No Measure)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row/Run/Bike @Easy(EZ) pace GOAL: RPE 4 | You should have exactly the same score each AMRAP. NOTES: A little legs and shoulders to end the week. Try and land at the bottom of a squat for...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Mod Row 10 Good Mornings (BW or BB) 8 Med Ball Front Squats 6 Seated Med Ball Strict Press Into… AMRAP x 4 MINUTES :30 Hard Row 10 Barbell Jefferson Curls 8 Med Ball Thrusters 6 Piked Push-Ups Strength –...Read More