CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Hollow Rocks 5 Banded Hips to Rings (Low Ring Drill)* 5 Jump Turnover Drill (Low Rings)** *Sitting in the Band, focus on popping the hips and simultaneously pushing down on the...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Time) 3-5 SETS 20/15 Cal Bike 75 Double Unders 30 Alt. Box Step-Ups 15 Burpees -Rest 1:30 b/t Sets- (Score is Slowest Set) GOAL: RPE 7 | Aerobic Capacity Functional Capacity Metcon (Time) FOR TIME 40-30-20-10 Russian KB Swing (Heavy) Box Jumps (24/20) (Score is...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) Have a pair of plates (10s or 15s) ready to use! Optional Mobility/Stretch Flow pre-warm-up… 1-2 ROUNDS 5/5 Moose Antlers 5 Cat/Cows 5/5 Side Plank Rotations 5 As / Ts / Ys @ bodyweight 2 ROUNDS* 5/5 Plate Around the Worlds → 10 Plate Forward...Read More