CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 21-15-9 Double DB Ground to Overhead (50/35) Burpee to Plate* -Rest 1:00- 15-12-9 Double DB Ground to Overhead (50/35) Burpee to Plate* *Use a standard 45# Rogue Oly Bumper. Stand to extension every rep. B. NC60 Warm-up Warm-up (No Measure) With a single...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Partner Workout Metcon (Time) 100 Double Unders 50 Box Jump Overs 20 Burpees 50 Ab Movement of Choice (TTB, KTE, Situps…) 20 Burpees 50 Kettle Bells 55/35 20 Burpees 50 Push-Ups 20 Burpees 100 Double Unders Optional Cool DownRead More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball away and one partner grabs a barbell! 1 ROUND: P1: 5 RDL + 5 Hang Muscle Clean + 5...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands. 3:00-4:00 of Slow Bike or Rolling (during Intro!) Into… 2 SETS 10 Step-Back Groiners...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull Ups Workout RX: Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9...Read More

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CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 5 Up-Downs + 10 KB Swing STATION 2 AMRAP 10 KB Alt. Lunge (goblet hold) 10 Sit-ups STATION 3 EMOM :45 Plank Hold STATION 4 AMRAP 5 Up-Down 10 KB Swing 10 KB Alt....Read More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Wall Ball 10 Push-ups STATION 2 AMRAP 10 MB Push Press 20 Mountain Climbers STATION 3 AMRAP 10 MB Ground to OH 30 Plate HopsRead More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Bike STATION 2 Max DBL DB Swing (eye-level) STATION 3 Max Burpees Over DBs STATION 4 Max Cal RowRead More