CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Cardio* 5 Bootstrappers 10 BW Good Morning 10 Alt. Samson Lunge *Each round perform a difference cardio machine RD1 – C2 Bike RD2 – Row RD3 – Ski Compete Metcon (Distance)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY (Weight) 15-12-9-6-3 DB Incline Bench Press (Heavy) Wide Grip Strict Pull-Up -Quick Rest b/t Sets- (Score is Weight) GOAL: RPE 8 | Upper Body Push-Pull Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 DB Chest Fly (Mod) Immediately Into… Max Reps Close Grip DB Bench...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Inchworm + Up-Dog + Down Dog* 5 Scap Push-Ups + 2 Alt. Shoulders Taps 6/6 Staggered Stance Good Mornings 7 BB Bent Over Row w/ :01 Pause at top *Start standing and walk hands out to Plank. Drop hips to floor and...Read More