CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth flow here. Primary focus is going to be the run. Can we keep these at a consistently high pace each round. Aim for nonstop on the Push-Ups and Lunges. COMPETE | PART 1 AMRAP...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Figure 4’s 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Alt. Leg Swings 10/10 Split Squats 10 Tempo Push-Ups (31X1) Into… 1 ROUND 200m Run 10 Alt. Knee to Chest Steps 20 Walking Lunges 10...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8 Seated Behind-the-Neck Barbell Strict Press (Moderate-Heavy) -Rest :10- Max Reps DB Push Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Strict Press)GOAL: RPE 9 | The behind-the-neck press is a great way to get your shoulders into a deep stretch. You...Read More