CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 8 Wide Grip Behind the Neck Press (Mod) MIN 2 – 12 Supinated Wide Bent Over Row (Mod) (Score is Weight) GOAL: RPE 7 | Wide Grip Push + Pull Pumps. Bodybuilding Metcon (Checkmark) 3 SETS 20...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 20 Plank Shoulder Taps :20 Hollow Hold 10/10 Split Squats Compete Metcon (AMRAP – Reps) 3 SETS 1:00 Max Strict HSPU -Rest 2:00 b/t Sets- (Score is Total Reps) GOAL: RPE 8...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS* 1:00 Bike (RPE 6) 5/5 S.A. DB Bent Over Rows 10 Scap Push-Ups 20 Alt. Shoulder Taps 10 Cat Cows 2 SETS* 1:00 Bike (RPE 8) 10 DBL DB Bent Over Rows 5 Up-Downs 10 Push-Ups 5 Cobra to Pike *Use DBs lighter...Read More