CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (3-3-3-3-3-3 Deadstop Deadlift*) *Sets 1 & 2 – Mod Sets 3 & 4 – Mod-Heavy Sets 5,6,7 – Heavy (Score is Weight) GOAL: RPE 8 | Barbell must stop for a full :01 count on the ground each time. No rebounding. No bouncing. Deadstop, homeslice!...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 5/5 Groiner Thoracic Rotations 5 Push Up to Pike 10 Samson Lunges + Twist Compete 1.) ON A 15:00 RUNNING CLOCK… (Weight) Build to a Heavy 8-Rep Back Alt. Rack Lunge *Must...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6-8 MINUTES 10 Alt. Lunges* 10 Alt. Plank Shoulder Taps 5 Perfect Push-Ups 150m Jog *At 3:00, change to Alt. Jumping Lunges Into… SPECIFIC WARM-UP 2-3 ROUNDS :10 Bottom of Ring Hold 15 Banded Tricep Extensions :10 Top of Ring Hold...Read More