CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/6 DB Hang Snatch 8 Alt. V-Ups 10 Walking Lunges Compete 3 ROUNDS FOR TIME (Time) 15 GHD Sit-Ups 15 DB Snatch (R) (50/35) 30ft DB Overhead Walking Lunge (R)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Cardio (increase speed each round) 10 Glute Bridge Alt. Marches 5 Cat/Cows 5/5 Single Leg RDLs (option for staggered or split stance RDLs!) Strength – All Deadlift (12-10-8-6-4*) *Start Moderate+ and build past workout weight. (Score is Weight) Workout – Performance 5...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (30X0) -Rest 1:00- 8-10 Tempo Chin-Up (30X0) -Rest 1:00 b/t Sets- (Score is Weight on DBs) GOAL: RPE 9 | This should be a TOUGH upper body push/pull combo, building on the previous week. If you can, train...Read More