CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row 10 Bootstrappers :30 Bike 10 Alt. Samson Lunge :30 Ski Compete Metcon (Distance) 2 SETS 3:00 C2 Bike* -Rest 1:00- 3:00 Row -Rest 1:00 3:00 Ski -Rest 1:00- *If C2...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7*) *1+1/2 Back Squat Start Mod and Build to Mod-Heavy. 1 Rep is full squat down, stand up to 1/2 squat, then back down before standing fully. (Score is Weight) GOAL: RPE 8 | Goal is to peak your final set at RPE 8....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Jog 5 Cat Cows 8 Banded Glute Bridge-Up 6 Banded Glute Bridge-Up + Abduction* 4/4 Banded Fire Hydrants** *While at the top of the GBU push knees further out and into the band. Hold for a second before beginning knees back to...Read More