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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Bike should be very, very uncomfortable. Then focus on finding a rhythm on the Box Jumps. We want to see a jump step down. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 12...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) :30 Arms Only Bike :30 Legs Only Bike 1:00 EZ Bike Into… 2 ROUNDS 10 Calf+Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the Worlds 10 Alt. Box Step-Ups* *RND 2 option to complete Box Jumps. Into… EMOM x 5 MINUTES...Read More