CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 Incline DB Twisting Curls (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6...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 on the Deadlifts or quick singles. Push the bike hard… EMOM is tough but definitely possible if these are your wheelhouse movements! COMPETE | PART 1 EVERY 8:00 x 4 SETS (Time)...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength –...Read More