CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 600m Plank Remainder STATION 2 Row 700m Plank Remainder STATION 3 Bike 50/40 Cal Plank Remainder STATION 4 100 Lunges Plank RemainderRead More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Plate OH Hold 1:00 Max Plate Jumps STATION 2 :30 Wall Sit 1:00 Plate OH Lunges STATION 3 :30 Plate Gun Hold 1:00 Max Plate Jumps STATION 4 :30 Hollow...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 8 SETS 3:00 Row @ (5k Pace) -Rest 2:00 b/t Sets- (Score is Distance) B. NC60 Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1- :40 Shuttle Run Min 2- :40 Russian KB (or DB) Swing Min 3- :20 Russian Twist + :20 Hollow...Read More

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Run, Bike or Row 5 Side Plank Rotations/Side 10 Air Squats 10 Bent Over Row Workout Metcon (No Measure) AMRAP x 16 MINUTES FOR QUALITY 18/16 Cal Row :30 Star Side Plank L Side :30 Star Side Plank R Side...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP – Rounds...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8 Goblet Step Overs 5 V-Ups :20 Hollow Hold Workout Metcon (AMRAP – Rounds...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 20 Cal Bike or 2:00 Run, Bike or Row -Into- 3 ROUNDS 7/7 Single Arm DB High Pulls 7/7 Single Arm DB Strict Press 25’/25’ Single Arm Overhead DB Walk -Dumbbells away and barbells come out- SPECIFIC WARM-UP 1 ROUND 10 Strict Press...Read More