CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s get some touches on each barbell. 2 Sets at the first weight, 2 Sets at the second weight. Finish the last 3 Sets at the final weight. COMPETE | PART 1 EMOM x 12...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5/5 Ankle Rotations 5 Jefferson Curls 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 10/10 Single Leg Single Unders 5/5 Leg Swings 5 Deadlifts 5 High Pulls Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build...Read More