CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 40 Single Unders 2/2 Rope Pull-Ups* 20 Shoulder Taps *Alt. hand positions holding the Rope Compete FOR TIME (Time) 50 Crossovers 1 Seated Legless Rope Climb 40 Crossovers 2 Legless Rope Climbs...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold Press 8 Alt. DB Goblet Cossack Squats 10/10 Banded Split Stance Pallof Press Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Wall Ball (20/14) 15 Up-Downs...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | This should be a Heavy Squat session, building on the previous week. Rep 8 should be just as slow as rep 1. We will build on...Read More