CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Chest to Bar Pull-Ups. Aim for quick singles on the Bar and unbroken on the HSPU and Pull-Ups. COMPETE | PART 1 4 SETS (Time) 6 D-Ball Over Shoulder (150/100) 12 Box Jump Overs...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12/12 Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Let’s set those lats on...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Scap Push-Up 10 Ring Row Into… 1 ROUND 10 PVC Scarecrow to Press 16 Piked Shoulder Taps 10 Scap Pull-Up Into… 1 ROUND 10 PVC Muscle Snatch 6 Push-Up to Pike 6 Kip Swings Skill – All EMOM...Read More