CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Bike (RPE 6) 20 Single Unders 8 Plank to Pikes 8 Single Ring Ring Rows Into… 1 ROUND :30 Bike (RPE 8) 10 Single-Single-Double Unders 8 Up-Downs 8 Ring Rows Into… 1 ROUND 20/15 // 15/12 Cal Bike (1:00 Cap) 20 Double...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3 SETS Cardio Choice* *SET 1 – 5:00 (5:00 Smooth Pace) SET 2 – 6:00 (Hold 5:00 Smooth Pace) SET 3 – 7:00 (Hold 5:00 Smooth Pace) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 7 | This should be progressively more challenging due...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 Alt. Shoulder Taps 5 Push-Up to Pike 10 Banded Dante Rows Compete Metcon (No Measure) 5 SETS Strict HSPU* (Deficit Optional) 10 Barbell/DB Strict Press* 10 Barbell/DB Bent Over Row -Rest...Read More