CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Barbell Tempo RDL (30X0) -Rest 1:00- 10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0) -Rest 1:00 b/t Sets- (Score is Weight on RDL) GOAL: RPE 9 | Go HEAVY on the RDLs and really focus on the tempo for the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 5 Banded Pull Aparts 5 Scap Push-Ups 5 Scap Pull-Ups 10 Alt. Deadbugs Into… AMRAP x 5 MINUTES 5 Banded Lat Push-Downs 5 Tuck-Ups 5/5 SA DB Arnold Press 5 Kip Swings Skill – All EMOM x 5 MINUTES (No Measure)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Ski 6 Inch Worms 30 Single Unders 6 Box Step Overs Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Ski MIN 2 –...Read More