Day

August 26, 2023
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Bike 4 Scap Push-Ups (on hands or forearms) 8 Alt. Deadbugs 4 Up-Downs Into… AMRAP x 4 MINUTES :30 Bike 8 Banded Pull Aparts 4 Push-Ups 8 Sit-Ups Strength – All Bench Press (3×10*) *Build to a Moderate weight and...
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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 Run 8 Step Overs 6 DB Power Clean Compete Back Rack Lunge (1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 4 Rep Back Rack Lunge) *Must be Step Back...
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CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-Ups*) *Option to increase weight or use the same weight across for all 5 sets. Pull-Ups must be performed unbroken. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Repeating some of these fun tests from mid-April!...
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