CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 30 Single Unders 10 Hollow Rocks 5 Inch Worms Compete Metcon (Time) FOR TIME 50 Strict Handstand Push-Ups (Score is Time) GOAL: RPE 10 | Time to put the shoulders to the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 15 Toe Touch + Jumping Jacks 10 Calf Raise + Tib Raise 5 Jumping Air Squats Into… 2 ROUNDS 6 Clean Deadlifts 6 Alt. Elbow Punches 6 Empty Barbell Front Squats 30 Single Unders* *:30 Double Under practice in 2nd Round...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 1 (ROWING MECHANICS) 15 Arms Only Strokes (Legs straight + slight lean back of body) 15 Arms + Body Strokes (Bow forward after arms extend + keep chest up) 15 Half Slide Strokes (Arms – Body – slight bend of knees) 15 Full Slide...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (1.) 5×5*) Mod-Heavy to Heavy *Conventional, Barbell Bench. If no access to barbell bench, go 10-12 reps of HEAVY DB. (Score is Weight) DB Fly (Light-Mod)* (3 Rounds for weight) 2.) 3×20 *Option for Underhand Scoop Fly if want to change it up! (Score...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Small Kip Swings 5 DB Curl 5 DB Overhead Press 5 V-Ups Compete CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 SETS Bent Over Plate IYT’s* 10 I’s 10 Y’s 10 T’s *From the BOR position, palms down, bing plates directly in front until biceps are by ears. Then bring them slightly outside shoulder grip, and finally directly out to the sides. Switch out the...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 20 Shoulder Taps 10 Scap Push-Ups 10 Hollow Rocks Compete Metcon (No Measure) 2 SETS OF LADDER TO FAILURE* 1-2-3-4..and so on Strict Handstand Push-Up* *Deficit Optional -Rest as Needed b/t Rounds...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES 16 Jumping Jacks 8 Jefferson Curls 8 Alt. Elbow Punches 8 BW Drop Squats* 8 Alt. Groiners *Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as...Read More