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 Hollow Hold 1:00 Max Push-Ups STATION 2 :30 Glute Bridge Hold 1:00 Max Sit-Ups STATION 3 :30 Plank 1:00 Max Air Squats STATION 4 :30 Squat Hold 1:00 Max BurpeesRead More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row (Moderate to Fast Pace) P2: Completes (then athletes switch! 8...Read More

CrossFit Mettle and Honor – CrossFit Warm-up 4 MIN INTRO Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction -THEN- AMRAP X 4 MINUTES 5/5 BB Single Leg RDL 5...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Brief 4 min Warm-up (No Measure) EMOM X 10 MINUTES: MIN 1 – Row (EZ then Moderate) MIN 2 – SLOW Bootstrappers Squats MIN 3 – Tempo Barbell Good Mornings (3111) MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row MIN 5 – Barbell Back...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Workout Finisher Metcon (Time) 15-12-9 Hang Squat Clean 135/95 Bar over burpees 5 Minute Rest 15-12-9 Push Jerks 155/105 Bar over burpees 5 minute Rest 15-12-9 Power Cleans Bar over burpees From CrossFit LinchpinRead More

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 30 Single Unders :20 Down Dog w/Alt. Calf Stretch 10 Med Ball Squat Cleans Skill Warm-up (No Measure) ON A 4:00 RUNNING CLOCK… Double Under Practice (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5-10-15…and so...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!) 10 Up-Downs 7 Hand release Push-ups Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale...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 8 DBL DB G2OH 8 DBL DB Front Squats STATION 2 AMRAP 10 Push-Ups 10 Box Jumps STATION 3 AMRAP 12 Lunges 12 DBL DB Push PressRead More