CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) :30 Bike :30 Ski 30 Single Unders 5 Inch Worms Compete EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 Ski MIN 2 – 60 Double Unders MIN...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) Max Reps Pull-up -Rest 1:30- 8-12 Tempo Supinated Grip Inverted Rows (30X0) -Rest 1:00- 12-16 Alternating Gorilla Rows (Moderate) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | 3 more weeks of this combo with the goal of building on your...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges 8 Up-Downs Into… 2-3 ROUNDS (Time Permitting) 5 SLOW Good Mornings 4 Alt. Groiners + Thoracic Twist 5 Kang Squats 5 SLOW Air Squats 5 Jumping Air Squats Strength – All...Read More