CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Biggest focus today is the Bike. Focus on what the hardest RPM pace you can consistently hold whether you jump into the partner version or the solo version! COMPETE | PART 1 7 ROUNDS FOR...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Tempo Standing Military Press (20X0) -Rest 1:30- 12-15 DB Lateral Raise* (Moderate) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set. -Rest...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PARTNER WARM-UP OPTION AMRAP x 5 MINUTES P1: Bike (EZ Pace) P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs* *Once P2 has completed a full round switch w/ P1. Into… AMRAP x 5 MINUTES P1: Bike (MOD Pace) P2: 4 Slam Ball...Read More