Day

April 27, 2023
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Alt. Step Back Lunges 5 Push Press 5 (Behind the Neck)Tall Split Jerks* *Bar starts from behind the neck, athlete starts on the toes. Initiate the movement by moving the feet...
Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7-7-7-5-5-3-3-3*) *Box Squat Use a Mod weight for the 7s, Mod-Heavy for the 5s, and Heavy for the 3s. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Lower Body Push Bodyweight Movement Flow Metcon (Checkmark) EMOM x 10-15 MINUTES 1...
Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 20 Jumping Jacks 16 Band Pull Aparts 12 Alt. Groiners 8 Ring Rows 4 Push-Up to Pike Extended Warm-Up – All Metcon (No Measure) 3 SETS 10 Straight Arm Banded Push-Downs 5 Kip Swings 5 Reps of 1 Scap Push-Up +...
Read More