CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 7 SETS* 10 DB Bent Over Rows (Light) 10 DB Strict Press (Light) 10 DB Alt. Farmer Lunges (Light) *Use a weight that you can do all 30 reps without putting the DB down. -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 6 Bodybuilding...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: All these movements should be performed U/B. Work on making your transitions consistent and smooth, no rushing. You will...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MIN (:40 ON // :20 OFF)* MIN 1: EZ Row → Mod Row MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches MIN 3: Single Unders → Double Unders / Single-Single-Doubles MIN 4: Dead Bugs → Up Downs *Progress through the...Read More