CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8-12 Barbell RDLs (Heavy) -Rest 1:30- 8-12 Hamstring Curl On Rower -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 9 | Big glutes and hamstring session here for one last time this cycle. Adjust the intensity accordingly based on how you feel after the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on quick transitions from barbell to rings. Big sets on the rings and quick singles on the barbell. Sprint effort! COMPETE | PART 1 2 SETS (AMRAP – Rounds and Reps) AMRAP x 15...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 PVC Pass Through 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 200m Run 10 PVC Around the Worlds 10 Kip Swings 10 Ring Rows OR 3 Slow Low Ring Turnovers Into… 1 ROUND 200m Run 6 Hang Muscle...Read More