CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast and unbroken. At this weight we should be able to perform a fast Ground to OH (almost like a close grip snatch) to get the bar quickly to the back rack. Try to push...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy) -Rest 1:30- 8-10 Hamstring Curl On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Do not bounce out of the bottom of the squat. We want control throughout the rep....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders...Read More