CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Bodyweight Movement Flow Metcon (Checkmark) 3 SETS FOR QUALTY 50...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 10 RDL + Max Groiners MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches MIN 3 – 10 Slow V-Ups + Max Hollow Hold MIN 4 – 10 Squat Jumps + Max Scap Push-Ups Strength –...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 SL Jumps 30 Single Unders 10 KB Deadlift Compete Metcon (Time) 3 SETS 100m KB Farmers Carry (70/53) 100 Double Unders -Rest 1:00- (Score is Time) GOAL: RPE 9 | Grip...Read More