CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12-15 Slight Incline DB Bench Press (Myo Reps)* Rest 2:00 8-12/8-12 Single Arm DB Row (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the slight incline dumbbell bench press. Rest for 15-20 seconds,...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth consistent pace on the Air Squats. Push the Row each round. This should be a hard effort and we should expect some drop off. COMPETE | PART 1 3 SETS (No Measure) 3-5 Ring...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Inch Worms 5 Cat/Cow 6 Alt. Groiners with a twist 10 Kang Squats 10 Ring Rows Into… 1-2 ROUNDS (Time Permitting) 10 Air Squats 10 Jumping Air Squats 10 Cal Row Workout – Performance EVERY 3:00 x 5 SETS...Read More