CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-7-7*) *3-Position Pause Deadlift Start Mod and Build to Mod-Heavy. Lift starts with the bar off the ground at mid-shin (P1) then lift bar to below the knee and pause for :01 (P2) then lift bar to mid-thigh and pause for :01 (P3)…complete the lift...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Easy Pace Bike into.. 2 ROUNDS 10 Alt. Groiners 10 Alt. Cossack Squats 10 Alt. Reverse Lunges 10 DB Goblet Squat w/ :02 Pause in bottom into…. 1:00 Fast Pace Bike Strength – All Back Squat (3×4 @ 11X1*) *Tempo Back Squat (11X1) Keep...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 Groiner + Twist 5 High Hang High Pull 5 OHS Compete Metcon (Weight) 5 SETS 1 Hang Squat Snatch (Above Knee) + 1 Hang Squat Snatch (Below Knee) -Rest as Needed...Read More