CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: AMRAP x 10 MINUTES 10 Box Step Ups 5 Up-Downs 5 Strict Pull – Ups GOAL: RPE 6 | 3 Rounds/SET. NOTES: The next cycle will include lactate threshold workouts. We are moving towards that pace with...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3:00 Row Into… 2-3 ROUNDS 50’ Light KB Goblet hold Walking Lunges 3/3 Single Leg Bridge-Ups at a 30X3* Tempo :45 Plank Hold *This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at...Read More

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) Bodybuilding Metcon (Checkmark) FOR RECOVERY Perform a Full-Body Yoga...Read More