CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Play a Game! or Rowling! Workout Metcon (No Measure) FOR TIME 500m Row 25 Hand-Release Push-Ups 400m Row 20 Hand-Release Push-Ups 300m Row 15 Hand-Release Push-Ups 200m Row 10 Hand-Release Push-Ups 100m Row 5 Hand-Release Push-Ups -16:00 Hard Cap- (Score is Time)Read More

CrossFit Mettle and Honor – NCCOMPETERead More

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 Row 30 Cals Rest Remainder… STATION 2 80 Double Unders Rest Remainder… STATION 3 15 DB Devils Press Rest Remainder… STATION 4 1:00 Max Hollow Rocks 1:00 Max Russian TwistRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10 Synchro Mirror Burpees* Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High +...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 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam BallsRead More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap Retracts 12 Arm Haulers 6 Boot Straps Then… 2 ROUNDS 12 Jumping Squats 6 Burpees 12 Scap Pull-Ups 6 Ring Rows Skill Metcon (Weight) EMOM x 10 MINUTES MIN 1 — 4 Thrusters...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 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00 Max KB Swing :30 Squat Hold STATION 4 1:00 Up-Downs :30 Plank HoldRead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 15 Cal Row -Rest 1:00- 30 Cal Row -Rest 2:00- 45 Cal Row -Rest 3:00- *No additional rest b/t Sets (Score is Each Round for Time) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS :45 Row 10 Alt. Groiners 10...Read More