CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 5 Pause Box Squats (Mod-Heavy)* Immediately Into… 10/10 Front Foot Elevated Lunges** *Pause in the down position with tension held for :03 **Pause in the top and bottom position of the lunge for :03 -Rest as Needed b/t Sets-...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 Dante Rows 5 Tempo Clean Deadlift (3131) 10 Elbow Punches 5 Tall Muscle Cleans Compete Metcon (Weight) 5 SETS 1 Hang Squat Clean + 1 Squat Clean -Rest as Needed b/t...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 5/5 DB Around the Worlds 10 Alt. Pike Shoulder Taps 20 Alt. DB Foot Taps Into… 2 ROUNDS :30 Bike 5/5 Single Arm Arnold Press 5 Pike Push-Ups 30 Single Unders → 30 Double Unders (2nd Round) Strength – Performance Metcon...Read More