CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (7-7-7-7-7 Seated Strict Press*) *Can be Performed with Barbell or DBs. Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Strict Chin-Ups A2. 20 Alt. Landmine Rotations (Score is Weight) GOAL: RPE 8-9 | We are going for it...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 PVC Passes & Around the Worlds Into… 2-3 SETS BARBELL WARM-UP 10/10 Elbow Punches 10 Behind the Neck Presses 10 High Bar Back Squats 10 Good Morning 10 Dip + Hold + Stands (Barbell in the Front Rack) -Quick Rest b/t Sets- Strength Metcon...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Calories) 5 SETS 4:00 ON / 2:00 OFF Cal Row* Nasal Breathing Only. Consistent and sustainable pacing throughout. Same SPM for all 5 sets. (Score is Total Cals) GOAL: QUALITY | RPE 4-5 — Steady state cardio. Keep your breathing and heart rate under control. Do...Read More
