CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 SETS* 3 Clean Deadlift 3 Hang Clean Pull 3 Hang Muscle Clean 3 Front Squat 3 Push Press *Empty BB. Perform each set Unbroken -Rest :30 b/t Sets- Compete Metcon (5 Rounds for...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :45 Bike 10 Calf Raises 30 Single Unders 5/5 Moose Antlers Into… 1 ROUND :45 Bike 5/5 Single Leg Good Mornings 30 Double Unders or :30 Practice 5 Push-Up to Pike into… 1-2 ROUNDS (Time Permitting) :30 Bike 10 Supinated Band Pull-Aparts 5/5...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 7 Pause Box Squats (Mod-Heavy)* *Pause in the down position with tension held for a clear :02 -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Think more about the intention of the pause than the...Read More