CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6/6 DB Hang Snatch 8 Alt. V-Ups 10 Walking Lunges Compete 3 ROUNDS FOR TIME (Time) 15 GHD Sit-Ups 15 DB Snatch (R) (50/35) 30ft DB Overhead Walking Lunge (R)...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) AMRAP x 5 MINUTES :30 Row (RPE 5/6) 4 Alt. Samson Stretches 8 Hollow Rocks 4 Up-Downs 8 Air Squats Into… AMRAP x 5 MINUTES :30 Row (RPE 7/8) 4 Kang Squats 8 Sit-Ups 4 Burpees 8 Jumping Air Squats Workout – All Front Squat...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS (Weight) 8 Tempo Barbell Z-Press (30X0) -Rest 1:00- 12-15 DB Lateral Raise (Moderate) -Rest 1:00 b/t Sets- (Score is Weight on Z-Press) GOAL: RPE 8 | Boulder shoulders to end the week! Let’s GO! Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN1 –...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – 8/6 Cal Row MIN 2 – 8 Push Up to Pike MIN 3 – 8 Hanging Oblique Raises* *Or Hanging Side Knee Raises. Similar to a Hanging...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 2-4-6 and so on… Alt. Box Step-Overs Alt. DB Deadlifts Ring Rows Short Rest Into… 2 ROUNDS 5/5 DB Hang Power Clean* 5/5 DB Push Press* 7 Box Jump Overs 7 Kip Swings *RND 2 combine movements into 3/3 DB Hang...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 8 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row 5 Inch Worms :30 Ski 30 Mountain Climbers Compete EMOM x 28 MINUTES (No Measure) MIN 1 – 12/9 Cal Row MIN 2 – 6-9 Handstand Push-Ups* MIN 3 –...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 1:00 Bike 7 Vertical Ring Row 7/7 Split Squats* 7 Barbell Strict Press 14 Alt. V-Ups * Can be performed with Barbell Workout – Performance FOR TIME (Time) 60/50 Cal Bike 50 Back Rack Alt. Lunges (95/65) 5 Rope Climbs 50/40...Read More