CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2...Read More

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CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of...Read More

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap Push-Ups 5 Tempo Knee Push-ups *Perform slow :03 descent on each rep for the Tempo Ring...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 15 Ground to Overhead (135/95) 12 Ground to Overhead (185/135) 9 Ground to Overhead (225/155) -10:00 Hard Cap- (Score is Time) KG BB 1: (60/42.5) KG BB 2: (85/60) KG BB 3: (100/70)Goal: Be smart in the first set in order to manage...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats Strength Metcon (Weight) 3...Read More

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 10 Hollow Rocks 10 Arm Haulers 5 Behind the Neck Push Jerk w/PVC 5 PVC facing Up-Downs *2nd Round: Backwards Single-Unders 3rd Round: Double-Under practice Strength Metcon (Weight) 5 SETS* 3 Snatch Grip Deadlifts + 3 Hang Power Snatch *Keep weight...Read More

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom of Push-Up 4 – Press up to top of Push-Up 5 – Jump feet in...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 SETS (9:00 CAP) :45 Bike 25’ SA OH KB Walk 10 Quad Heel Taps 25’ SA OH KB Walk 50’ Front Rack Walk Strength Metcon (Weight) 3 SETS FOR QUALITY 50′ DBL KB Suitcase Walk 50′ DBL KB Front Rack Walk 50′ DBL KB...Read More