CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 2 :30 MAX Burpee Box Jumps :30 Recovery :30 MAX Burpee Box Jumps :30 Recovery STATION 3 :30...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 — :45 Row, Bike or Run Min 2 — :30 Jump Over Erg or :30...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* 40 Cal Bike 40 Push Press (135/95) 40 Burpees Over Bar 40 Front Rack Reverse Lunges 400m Run *P1 works while P2 rests. Workout must be completed in order. For the...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (4 Rounds for time) FOR TIME 2000m Row -Rest 2:30- 1000m Row -Rest 2:00- 500m Row -Rest 1:30- 250m Row (Score is Time Each Round) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS...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 EMOM :40 Max DB Deadlift STATION 2 EMOM :40 Max DB Push Press STATION 3 EMOM :20 Max Cal BikeRead More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) 1. ON A 12:00 RUNNING CLOCK… Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00. (No Measure) 2. EMOM x 12 MINUTES MIN 1 – Goat Movement 1 (Gymnastics) MIN 2...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (2 Rounds for time) 1. 2 SETS 1 Mile Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure) B. NC60 Warm-up Warm-up (No Measure) GENERAL WARM-UP 400m Team Run! Get to know 3...Read More
