CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 Bike 5 Muscle Clean 5 Front Squat 5 Hand Release Push-Ups Compete 1.) EMOM x 8 MINUTES (Weight) 1 Hang Squat Clean + 1 Front Squat + 1 Clean *Build to...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 2-3 SETS FOR QUALITY (Checkmark) 2:00 Cardio Choice Immediately Into… 4:00 AMRAP of: 5 Pull-Ups 10 American KB Swings 15 Sit-Ups -No Additional Rest b/t Sets- (No Measure) GOAL: RPE 6 | Warm-Up, Primer, Sweat Sesh. Should be feeling GOOD here. Bodybuilding Metcon (Checkmark) 1.) AMRAP...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row (RPE 5-6) 10 Supinated Band Pull-Aparts 10 Banded Upright Rows 10 Tuck-Ups 5 Scap Depressions + Scap Retractions Into… 1-2 ROUNDS (Time Permitting) :30 Cal Row (RPE 7-8) 10 V-Ups 10 Straight Arm Banded Lat Push-Downs 7 Kip Swings Workout –...Read More