CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Burpees over the Rower. Reps on the Burpees should be complete in less than 1:00. COMPETE | PART 1 4 ROUNDS FOR TIME (Time) 16/13 Cal Ski 12/12 Single Arm DB Hang Clean and...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Tempo Weighted Chin-Up (30X0) -Rest :10- 12 Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back and biceps for Week 1 of 6 in this new...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing @ 22s/m 5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m 5 Strict...Read More