CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT) Cardio of Choice Into… 2 ROUNDS* 10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs** 10 Alt. DB Deadlift → 10/10 DB Arnold Press 10 Alt. Step-Ups → 5 Vertical Jumps...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 :30 Arms Only Row* 10 Samson Lunge + Twist 5 Bootstrappers *2nd Round Legs + Arms Compete Metcon (Time) 3 SETS 4 x 500m Row -Rest :30 b/t each Efforts- -Rest 3:00...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 10 MINUTES MIN 1 – 10 Bench Press (Moderate) MIN 2 – :40 Double Unders* *Heavy Rope Optional (No Measure) GOAL: RPE 7 | Clear :01 pause at the top and bottom of each Bench Press. Bodybuilding Metcon (Checkmark) 1.) 5 SETS...Read More