CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (2-2-2*) *Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week. (Score is Weight) Week 3 of 10-6-2 Cycle. GOAL: RPE 9 Bodybuilding Metcon (Checkmark) 1.)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row @Easy(EZ) pace GOAL: RPE 4-5 | Keep the same pace on the Row as last week. NOTES: This part of the progression for the 40 minute EMOM of Row and Cindy. Stay smooth on those...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Alt. Groiners + Twist 5 Bootstrappers 10 Kneeling Lat Stretch* 5 Scap Pull-Ups + 5 Kip Swings 10 Tuck Ups *Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get...Read More