CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: EMOM x 6:00 MIN 1 – :50 Row Min 2 – 1 Round of Cindy* *1 Round of Cindy is… 5 Pull-Ups 10 Push-Ups 15 Squats GOAL(s): RPE 5 | Practice recovering while performing your 75 DU...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 20 Crossbody Mountain Climbers 8 Scap Push-Ups 6 Knee Push-ups* 4 Tall Jumps *Option for Standard Push-Ups. Into… 2 ROUNDS 6 Clean Deadlifts 6 Upright Rows 6 Alt. Elbow Punches 6 Push-Ups Strength – All Metcon (Weight) 5 SETS* 1 Clean...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (5×5*) *Deload Week. Perform all sets at a Light or Moderate Light load. Perfect, Fluid Mechanics. (Score is Weight) Week 4 of 10-6-2 Cycle. Deload Week. Next week starts w/ a test the 2nd Cycle. GOAL: RPE 5 Bodybuilding Metcon (Checkmark) FOR RECOVERY Perform...Read More