CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 200m in remaining time… Max Up-Down to plate STATION 2 Bike 600m in remaining time… Max Jumping Squats STATION 3 Row 300m in remaining time… Max KBS STATION 4 30 Burpees in remaining time…...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 4:00 Bike/Row -THEN- AMRAP WITH REMAINING TIME LEFT 10 Bootstraps 10 KB DL 10 Alt Step Ups 10 Up-Downs 10 Scap Pull-Ups Workout Metcon (No Measure) DEATH BY (7:00 Cap)…. 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS (12 MIN CAP) 1:00 Bike (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN – 2 ROUNDS 1:00 Bike (Increasing Pace Each Round) 10 Plank Pike-ups :30 DB Overhead Hold 15 Sit-ups Strength Shoulder Press (1-1-1-1-1)...Read More
CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30s Hollow Hold 10/8 Cal Row 10 Step Ups 5/5 SA DB Strict Press :30s Shuttle Run Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 DB Flutter Kick MIN 2 – :40 Side Plank (R) MIN...Read More
CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 ROUNDS* 5/5 SA KB DL 5/5 SA Russian KBS :30s Bike 30 Single Unders *Progress the bike and jump rope work each round. R1: :30 Easy Pace Bike 30 Single Unders R2: :30 Mod Pace Bike 30 Fast Single Unders R3: :30 Hard...Read 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 MAX Cal Bike :30 Recovery :30 MAX Cal Bike STATION 2 :30 Double Unders :30 Lunges :30 Double Unders STATION 3 :30 Max Cal Row :30 Recovery :30 Max Cal...Read More
