CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Time) FOR TIME 40-30-20-30-40 Cals on Bike or Rower* *Rest Equal Time…ex: 40 cals takes 2:00, rest 2:00 then start your 30 cal. (Score is Time) GOAL: RPE 8 | Goal is to target the SAME exact RPM/SPM for all sets pick something that you...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 Cossack Squats 10 Elbow Punches 5 Muscle Clean 5 Front Squat Compete Metcon (Weight) 5 SETS 1 Hang Squat Clean (Above Knee) + 1 Hang Squat Clean (Below Knee) -Rest as...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 On / :20 Off) MIN 1 – Scap Push-Up + Alt. Shoulder Tap MIN 2 – Slow Step-Ups* MIN 3 – Seated DB Alt. Arnold Press MIN 4 – Quad Heel Taps ** * Increase Height on Second Round. **...Read More