CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C. B. NC60 Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8...Read More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 4 EMOM 15 Up-DownsRead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Strict Press 5 Kip Swing + Knee Up (dynamic swing) :30 Walking Rest Warm-up (No Measure) 10:00 RUNNING CLOCK… Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30...Read More

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING 800m Run (Time) Max Effort 800m Run4 SETS 800m Run -Rest 2:00 b/t Sets- Recored Fastest Run Metcon (3 Rounds for time) 3 SETS 40 Cals Hard –> Slow Pedal for 20 Cals –> 20 Cals Hard B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 60-50-40-30-20-30-40-50-60 Cal Row -Rest 1:00 b/t Sets- *Take the first 1/2 of the ladder at a moderate pace…think 70%. Then the goal is to beat each of your times back up the ladder. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS (For quality)...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 25 Jumping Jacks 10 Up Down 25 Mountain Climbers 10 Up Down 25 Single Unders Strength Metcon (Weight) 3 SETS 12 Supinated Barbell Bent Over Row 16 SA KB Front Rack Step-up* -Rest 1:30 b/t Sets- *Alternate legs each rep. Perform...Read More