CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Slight Incline Tempo Bench Press (30X0) -Rest :10- 12 Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 1 of 6 for this new cycle. Use this week to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Legless Rope Climbs in the Workout, and weighted Pull-Ups in the Skill. You should be pushing hard and expecting drop off in reps. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 15...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. DB Slides 4/4 Single Arm Ring Row 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 25’ Shuttle...Read More