CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps Extended Warm-up Metcon (No Measure) EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on HSPU. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) WORKOUT AMRAP x 8 MINUTES 8 Toes to Bar 8 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) -Rest 1:00- AMRAP x 6 MINUTES 6 Toes to Bar 6 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) -Rest 1:00- AMRAP x 4 MINUTES 4 Toes to Bar 4 Handstand Push-Ups 8 DB Power Cleans (50/35)|(35/20) (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) HSPU Option 1: Box Pike Push-Ups HSPU Option 2: DB Strict PressRead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS 4 Burpee Broad Jumps 8 Arm Haulers 4 Bodyweight Good Mornings 8 Alt. Reverse Lunges Strength Metcon (Weight) 3 SETS FOR QUALITY 20 Alt. Tempo DB Floor Press (1111) 20 Alt. Tempo DB Bent Over Rows (1111) 20 Slow Deadbugs* 1:00 Bike (EZ Pace)** *Option to hold Single DB OH. **Nasal Breathing Only. (Score is Weight) Workout Metcon (Time) FOR TIME 60 Single KB Reverse Lunges (53/35)|(35/26)* 60 Russian KB Swings 60 Sit-Ups 30 Single KB Reverse Lunges 30 Russian KB Swings 30 Sit-Ups *Athletes can hold KB in Front Rack, Goblet, Suitcase, or OH Position. (Score is Time) KG KB: (24/16)|(16/12)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 High Knees + 5 Scap Pull-Ups + 5 Kip Swings MIN 2 – :30 Butt Kickers + 5/5 Single Arm Banded Lat Pull-Down MIN 3 – :30 Row + Burpees over the rower in remaining time Strength Metcon (Weight) 3 SETS 5-7 Weighted Wide Grip Pull-Ups -Immediately into- 25 Banded Wide Grip Lat Push-Downs -Rest 2:00 b/t Sets- (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 750m/600m Row 20 Pull-Ups 600m Run (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME* 1200m/1000m Row 40 Pull-Ups 400m Run *Switch every 200m on Rower. Split Pull-Ups as needed. P1 & P2 will complete the 400m Run together. (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Single DB Upright Row 200m Row 10 Kip Swings 10 Slam Balls Strength Front Squat (5-5-5-5-5-5-5-5) EMOM x 8 MINUTES* 5 Front Squats *Start Light end Moderate or start Moderate and stay Moderate across. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 7 Front Squats (95/65)|(65/45) 7 Up-Downs 7 Box Jump Overs (24/20) -Rest 1:30- AMRAP x 4 MINUTES 5 Front Squats (115/75)|(75/55) 5 Burpees 5 Box Jump Overs -Rest 1:30- AMRAP x 3 MINUTES 3 Front Squats (135/95)|(95/65) 3 Bar Facing Burpees 3 Box Jump Overs (Score is Rounds + Reps) KG BB 1: (42.5/30)|(30/20) KG BB 2: (50/35)|(35/25) KG BB 3: (60/42.5)|(42.5/30)Read more