CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken Toes to Bar on the first 1-3 Rounds. No more than 2 Sets in the last rounds. COMPETE | PART 1 5 SETS (Weight) Complete 1 Unbroken Rep of Complex… 3 Power...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM...Read More