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) AMRAP x 5 MINUTES 6 Kang Squats 6 Boot Strap Squats 6 Alt. Groiners 6 Yoga Push-Ups Into… 1 SET 10 Calf Raises 5/5 Side Leg Swings 10 Alt. Box Step-Overs 5 Up-Downs w/ Pause in the Plank Position 100m Run Into… 1 SET 10...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 Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 10 Up-Downs 5 Ring Kip Swings Compete FOR TIME (Time) 50 Cal Row 30 Burpees Over Rower 15 Ring Muscle Ups (Score it Time) GOAL: RPE 9 | Push the...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY (Weight) 15-12-9-12-15 Barbell Strict Press Tempo Ring Row (20X0) -Rest :30 b/t Each Full Set- (Score is Weight) GOAL: RPE 8 | Goal here is to find a challenging weight on the strict press that you can do for 15 reps and keep that...Read More
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Ski 6 Inch Worms 30 Single Unders 6 Box Step Overs Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Ski MIN 2 –...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 5 Banded Pull Aparts 5 Scap Push-Ups 5 Scap Pull-Ups 10 Alt. Deadbugs Into… AMRAP x 5 MINUTES 5 Banded Lat Push-Downs 5 Tuck-Ups 5/5 SA DB Arnold Press 5 Kip Swings Skill – All EMOM x 5 MINUTES (No Measure)...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Barbell Tempo RDL (30X0) -Rest 1:00- 10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0) -Rest 1:00 b/t Sets- (Score is Weight on RDL) GOAL: RPE 9 | Go HEAVY on the RDLs and really focus on the tempo for the...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
