CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms + Body Rowing MIN 2 – Full Slide Rowing (EZ Pace) MIN 3 – FS Rowing @ 20-24 SPM MIN 4 – FS Rowing @ 24-28 SPM MIN 5 – FS Rowing @...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 20 Single Unders 10/10 Split Squats 10 Cossack Squats Compete 6 SETS FOR QUALITY (No Measure) 10 Crossover Singles 10 Alt. Pistols -Quick Rest b/t Sets- (No Measure) GOAL: RPE 5 | Just...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (6-6-4-4-2-2) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Let’s max out our weighted pull-up for two reps. Deep breath, pull hard, and get that chin over the bar for this final week of the cycle. If you can’t get at...Read More