CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP:NONE GOAL: RPE 4 | Find a breath rate that matches your running cadence. NOTES: We are just building volume in our running here. We are going to progress this over the weeks until we run for a...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 EZ-Mod Bike for Calories* 6 Alt. Groiners + Twist 15 Med Ball G2O 10 PVC Pass Throughs Into… 1 ROUND Bike* 6 Cossack Squats 7 Med Ball Overhead Press 7 Med Ball Front Squat 10 PVC Superman Pass Throughs Into… 1 ROUND...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (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) 3-5 SETS 3:00...Read More