CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 100m Run 5 Push-Up to Pike 10 Tuck-Ups Compete EVERY 2:00 x 6 SETS* (Time) 5 Shuttle Runs** 50ft DB Bear Crawls (50/35) *25ft Increments for all **1 Rep = 25ft Down and...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 10 Jumping Jack Toe Touches 8 Air Squats 6 Clean Deadlifts 4 Alt. Groiners into… 2 SETS 10 Broad Jumps 8 Power Cleans 6 Front Squats 4/4 Moose Antlers Strength – All Push Jerk (8-6-4 | 6-4-2*) *Start Light and build to Mod+....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Slight Incline DB Bench Press -Rest 1:30- 8-12 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets (Score is Weight) GOAL: RPE 8 | Build off the loading and volume from last week. The incline should be 15 degrees if you have an adjustable...Read More