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) 1 ROUND 2:00 Ski 100 Single Unders 20 Step Overs 20 Shoulder Taps 10 Hanging Knee Raises Compete EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Cat Cows 8 Alt. Groiners 8 Bootstrappers 10/10 Wrist Circles Into… 3-4 ROUNDS 8 Up-Downs 8 Barbell Deadlifts 8 Hang High Pulls 8 Elbow Punches 8 Front Rack Lunges Strength – All Power Clean (8-6-4-6-4-2*) *Start Moderate and build to Heavy. The...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (8-6-6-4-4-2) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Build off the weight you hit last week. Use bands if you need them. Bodybuilding Metcon (Checkmark) 1.) 4 SETS Max Dumbbell Push-ups -Rest 1:00- 10-12 Tempo DB Bench Press (Mod-Heavy) -Rest...Read More