CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 5/5 Russian Step Ups 10 Narrow Stance Air Squat *After Warm-Up, spend 5:00 Warming Up Pistol Compete 3 ROUNDS (Time) 200m Run 20 Alt. Pistols (Score is Time) GOAL: RPE...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength None. Chase the pump today with everything ya got. Bodybuilding FOR QUALITY* (Checkmark) 100 Straight Arm Banded Pull-Down 100 DB Floor Press (Mod) 75 DB Bent Over Rows 75 Strict Dips 50 Strict Pull-Ups 50 DB Strict Press (Mod) *Complete in order. Adjust Numbers as needed...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS :15 Single Unders :15 Jumping Groiners :15 Air Squats :15 Tuck Hold Into… SPECIFIC WARM-UP 2 ROUNDS :20 Double Under Practice 5 Clean Deadlift 5 High Hang High Pull 5 Hang Muscle Clean 5 Front Squats Strength – Performance Squat Clean...Read More