CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 1.) 4 SETS 8 Seated Tempo Strict Press (1111@Mod) -Walking Rest :30- Max Pull-Ups 1:00 -Rest as Needed b/t Sets- 2.) 4 SETS 8 Seated Barbell Good Mornings (Mod) -Walking Rest :30- Max Box Step-Ups 1:00 -Rest as Needed b/t Sets- (No Measure) GOAL:...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike – Legs Only + :30 Bike – Arms Only 10 PVC Pass Through 8 PVC Behind The Neck Push Press 6 Tempo Air Squats (32×1) 4 Alt. Groiners into… 2 ROUNDS 10/8 Cal Bike (:45 CAP) 10 PVC Pass Through Alt....Read More

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 Ski 10 Elbow Punches 5 OH Press 5/5 Split Squat Compete 1.) 3 SETS (Weight) 1 Split Jerk + 1 Squat Clean + 1 Power Clean *Build to a Moderate-Heavy weight...Read More