CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR QUALITY* 10-9-8…and so on down to 1 Bench Press Strict Pull-Up Strict Dip *Extra challenge…all reps for all movements must be performed unbroken. (Score is Weight on Bench Press) GOAL: RPE 7 | Not for time! Athlete choice whether you want to use...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Ring Rows 5 Ring Dips 5 Toes to Rings Compete Metcon (No Measure) EMOM x 10 MINUTES 3-5 RMU (No Measure) GOAL: RPE 6 | Building off of last week with...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 0:00-3:00 RUNNING DRILLS… High Knees Butt Kicks Toe/Heel Walk Inside/Outside Foot Walk Quad Stretch to Knee Hug Into… 400m Group Jog (MIN 3-5) Into… 2 ROUNDS (MIN 5-8) 5 Barbell Deadlifts 5 Barbell Upright Rows 10 Barbell Elbow Punches into… 1-2 ROUNDS (MIN 8-10) 100m...Read More