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 Groiners + Twist :30 Bike 10 Banded Pull Aparts :30 Ski Compete Metcon (Distance) 2 SETS 4:00 C2 Bike* -Rest :30- 4:00 Row -Rest :30 4:00 Ski -Rest :30-...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (10×3*) *Option to increase weight or use the same weight across for all 10 sets. Pull-Ups must be performed unbroken. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | This should not be a 3-rep Max. Looking to challenging sets for...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES* 6 Wall Ball Deadlift 6 WB Push Press 6 WB Front Squat 6 Up-Downs 6 Ring Rows *From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings. Into… 1-2 ROUNDS (Time Permitting) 100m Run 5/5 Moose Antlers 8...Read More