CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 8 Tempo Military Press (30X0) -Rest 1:00- 12 DB Arnold Press (Mod) -Rest 1:00- 100 Single Unders -Rest 1:00 b/t Sets- (Score is Weight on Military Press)GOAL: RPE 6-8 | A little midweek shoulder work as we go through this deload week. Again, pick...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for sub 1:45 Run. Consider GHD Sit-Ups. COMPETE | PART 1 Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the...Read More