CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: Bike 1:00 EZ 1:00 MOD 1:00 Hard 1:00 EZ 1:00 Hard GOAL: RPE 5 | Keep your transition between movementsRead More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike → :45 Bike → :30 Bike* 5/5 DB Windmills 10 Alt. Lunges w/PVC Pass Thru 5 Jumping Air Squats w/PVC Overhead *As the Bike time decreases, let’s increase the RPM! Strength – All Power Snatch (8-6-4-8-6-4*) *Start Light-Mod and build to...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (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 Bike,...Read More