CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Max Wall Balls… Every minute perform 5 Burpees STATION 2 Max Cal Bike Every minute perform 5 Burpees STATION 3 Max Sit-ups… Every minute perform 5 Burpees *Top of each minute perform the 5 burpees...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF 2…...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5k Row @ 75% Effort -Rest Equal Time- 5k Row @ 75% Effort B. NC60 Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8 Straight Leg Sit-ups 4/4 Single Arm Ring Rows Workout Metcon (Time) EMOM x 16 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 20 Arm...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 200m Run 10 Hang Power Cleans (135/95) 7 Ring Muscle-Ups 35′ HS Walk* *Estimate 5′ sections and follow Open standards. B. NC60 Warm-up Warm-up (No Measure) FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 21-15-12-9-12-15-21 Double DB Snatch (35/20) Cal Bike *Do not pace the bike. Sprint and see what you’re made of… B. NC60 Warm-up Warm-up (No Measure) 3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for distance) 3 SETS 5:00 Ski 5:00 Bike 5:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate pace. Match your meters every set. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 20 Plank Shoulder Taps 10 Plank Jump...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Workout Metcon (Time) 3 Rounds for time 15 Burpees 10 Med Ball Cleans 30 Med ball sit ups 10 Med ball Cleans 20 Push ups 10 Med Ball Cleans 15 Pull Ups 10 Med Ball Cleans 15 Burpees Weight 20/14Score is combined total of Dubs and Step-UpsRead More
