CrossFit Mettle and Honor – NC FLEX Strength Back Squat (2-3 SETS 10-12 Barbell Back Squats (Moderate-Myo Reps)*) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 8-12 reps to near failure on the barbell back squat. Rest for 15-20 seconds, then perform 3-5 reps for multiple mini-sets until you can no...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s opt for the Ring Muscle Up today, as we have the Bar Muscle Up in our programming Saturday. Two ways to get after this, have a set plan of numbers and reps and stick...Read More