CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row 5/5 Lateral Step Ups 5 Scap Pull-Ups 5 Hanging Knee Raises Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10/8 Cal Row 12 Box Jump Overs 1...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 20 REPS FOR QUALITY* 1 Rep is… 1 Clean Deadlift + 1 Hang Squat Clean + 1 Power Clean + 1 Front Squat -Rest Quickly b/t Reps- *Increase weight every 5 reps. Start Light and increase to Mod/Mod-Heavy) (Score is Weight) GOAL: RPE 7...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Banded Upright Rows 10 Supinated Band Pull-Aparts 10 Overhead Band Pull Aparts 10 Alt. Bird Dogs 10 Arm Haulers Into… 2 ROUNDS 8 Up-Downs 8 PVC Pass Thrus 8 PVC Scarecrow Snatch 8 Burpees 8 PVC Behind the Neck Strict Press 8...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) 1:00 Cardio Choice Into… 2 ROUNDS 10 PVC Pass Through 5 PVC Push Jerk 5/5 DB RDL 10 Shoulder Taps Into… 1:00 Cardio Choice Into… 2 ROUNDS 5 PVC Hang Muscle Snatch 5/5 SA Bent Over Row 10 Alt DB Slides 10 Alt. V-Ups 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) 2 ROUNDS 6 Groiner + Twist 6 Snatch Grip Deadlift 3 Tall Power Snatch Compete Power Snatch (1.) ON A 10:00 RUNNING CLOCK Build to a Moderate 2-Rep Power Snatch) (Score is Weight) GOAL:...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3 SETS 1:00 Double KB Front Rack Hold 2:00 Heavy Sled Push, Walk, or Pull* 2:00 Heavy DB Suitcase Walk 2:00 Bar Hang 1:00 Double KB Front Rack Hold -Rest 2:00 b/t Sets- *If no sled available, utilize a barbell back rack walk or...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Lunge-Lunge Squats (1 Rep = 1 Lunge (R) + 1 Lunge (L) + 1 Air Squat) 10 Banded Pass Throughs 10 Banded Ws 10 Banded Overhead Squats* *Step on the band with feet in a squat stance. Begin with band overhead, arms...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 10 Scap Pull-ups 10 Glute Bridges 5 Push-Ups 5 Wide Grip Push-Ups 5 Diamond/Narrow Grip Push-Ups Compete Bench Press (5-5-5) (Score is Weight) RPE 8 | Build to a Sub-Heavy 5. This...Read More