CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 10 Cossack Squats 10 Step Ups Compete 1.) ON A 15:00 RUNNING CLOCK… (Weight) Build to a Heavy 6 Rep Back Rack Lunge *Must be Step Back Lunge (Score is...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Jog Into… 1-2 ROUNDS 5 Bootstrappers 10 Up-Downs 5 Air Squats 5/5 Plate Around the Worlds 5 Burpees Into… 1-2 ROUNDS 5 PVC Pass Throughs 5 PVC Snatch Grip Upright Rows 5 PVC Behind the Neck Press + Squat 5 PVC Overhead Jumping Squats...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 – 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 – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Plank to Pike 4 Alt. Groiners 4/4 Staggered Stance Good Mornings 4 Alt. Cossack Squat Into… AMRAP x 4 MINUTES :30 Cardio Choice (RPE 4/5) 10 Single Unders 4 KB Deadlift 4 KB Swings 4/4 KB Strict Press Workout –...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Row 3 Hang Power Cleans 6 Front Squats 6 Alt. Ring Rows Compete 4 ROUNDS FOR TIME (Time) 18/15 Cal Row 15 Thrusters (95/65) 3 Rope Climbs (Score...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY (Checkmark) 100 Single Unders 50 DB Goblet Squats 25/25 DB Snatch 50 Weighted Sit-Ups 50 Single Unders 25 DB Goblet Squats 15/15 DB Snatch 25 Weighted Sit-Ups 100 Single Unders (No Measure) GOAL: RPE 7 | Chipper-style functional strength today. This one is not...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Box Step-Ups 8 Up-Downs + 2 Scap Push-Ups* 6 Knee Push-Ups + Down Dog 10 Tuck-Ups *Complete the sprawl back of the Up-Down, complete 2 Scap Push-Ups, then jump up and stand. Into… 2-3 ROUNDS (Time Permitting) 6 Slow Push-Ups 6/6...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 Ski 10 Elbow Punches 5 OH Press 5/5 Split Squat Compete 1.) 3 SETS (Weight) 1 Split Jerk + 1 Squat Clean + 1 Power Clean *Build to a Moderate-Heavy weight...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike – Legs Only + :30 Bike – Arms Only 10 PVC Pass Through 8 PVC Behind The Neck Push Press 6 Tempo Air Squats (32×1) 4 Alt. Groiners into… 2 ROUNDS 10/8 Cal Bike (:45 CAP) 10 PVC Pass Through Alt....Read More