CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Incline Bench Press (Heavy) -Rest 1:00- 10 Arnold Presses (Moderate) -Rest 2:00 b/t Sets- (Score is Weight On Bench)GOAL: RPE 8 | Incline bench on shoulder day? Yes, please. I love hitting the upper chest and delts coming off a rest day. Try...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Toe Touch Jumping Jacks 10/10 Big Arm Circles (Forward + Backwards) 10 Banded Pull Aparts 10 Banded Lat Pull-Downs 10/10 Banded Dante Rows 10 Hollow Rocks Into… 1 ROUND 8 Shoulder Taps 8 Scap Push-Ups 8 Up-Downs 8 Scap Pull-Ups Into… 1...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: No hesitation here, keep moving from start to finish. Try to take the Burpees to the end of the 2:00 with no more than :05 buffer before hitting the BMU. If these are your jam...Read More