CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 1.) 3 SETS 5 Double Overhand, No Hookgrip Deadlifts -Rest 1:00 b/t Sets- 2.) 5 SETS 5 Library Deadlifts -Rest As Needed- (Score is Weight) GOAL: RPE 7 | The first three sets should serve as a primer for the working sets of five....Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 5 Press From Behind the Back 10 BB Good Mornings 10 Step Ups Compete CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75#...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:30 Cal Bike 10 Calf + Tib Raises 20 Bunny Hops 10 Sumo Stance Good Mornings 10 Alt. BB Elbow Punches Into… 2 ROUNDS :45 Cal Bike 30 Single Unders* 10 BB RDLs 10 BB Upright Rows *RND2, complete 15 Tall Jump Single...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 | Back for another solid back session for the functional strength piece. This might...Read More

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 Row 20 Alt. V-Ups :30 Bike 5 Low Ring Turnover Drill Compete EMOM x 36 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 10-15...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) (OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING) 10 Cat Cows 10 Alt. Groiners 10 Alt. Ankle Rocks from Deep Squat 10 Alt. Squat Reach Into… 1 ROUND 10 Scap Push-Ups 10 Alt. Lunges 10 WB Front Squats 10 WB Push Press Into… 2 ROUNDS 8...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PART I) GENERAL WARM-UP (MIN 0-4) Running Drills… High Knees Butt Kicks Toe/Heel Walk Quad Stretch to Knee Hug Straight Leg Kicks Bear Crawl Quad Crawl Into… PART II) SPECIFIC WARM-UP (MIN 4-10) AMRAP x 6 MINUTES 100m Run* 8 Alt. Piked Shoulder Tap :30...Read More