CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3 SETS 10:00 Cardio Choice -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 6 | Nasal breathing only. Pick a pace that is ‘easy’ for you to sustain for each 10min interval. Think about a pace that you can sustain for a full 30-45min...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike 10 Up-Downs 5 Big Kip Swings Compete Metcon (No Measure) EMOM x 12 MINUTES 1-3 RMU (No Measure) GOAL: RPE 4 | Building off of last week. Continue with the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES MIN 1 – :40 Arm + Body Rowing MIN 2 – :40 Heels Down Rowing* MIN 3 – :40 Heel Up Rowing* MIN 4 – :40 Rowing (SPM 22-24) MIN 5 – :40 Rowing (SPM 25-27) MIN 6 – :40 Rowing...Read More