CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4/4 Groiners + Twist 12 Alt. Shoulder Taps 8 Scap Push-Up :15 Dead Hang 5 Scap Pull-Up Into… 1-2 ROUNDS 10 Air Squats 8 Up/ Down 6 Kip Swings 4 Push-Ups Strength – All Bench Press (3×10*) *Use the same Light-Mod Weight for...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Toes to Bar and Burpees. Aim for unbroken on the Toes to Bar and set a consistent pace for the Burpees and Air Squats. COMPETE | PART 1 Back Squat (4×10@65%) (Score is Weight)...Read More

CrossFit Mettle and Honor – NC FLEX Strength 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 5 of 6 for this cycle, which means it’s the last...Read More