CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 4 SETS 3:00 Row @ (5K PR Pace) -Rest 2:00 b/t Sets- (Score is Distance) Metcon (Calories) 6 SETS 1:00 Max Cal Row -Rest 1:00 b/t Sets- (Score is Cals) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Glute Bridges 10 T-Push Ups* 10 Barbell (or Bodyweight) Good Mornings 10 Push Up to Down Dog 10 Barbell (or KB/DB) Romanian Deadlift Extended Warm-up Metcon (Weight) BUILD TO… Workout Weight for Deadlift (Score is Load) Workout Metcon (AMRAP – Reps) 5 ROUNDS FOR MAX REPS 1:00 Deadlift (275/185)|(185/125) 1:00 Max Cal Bike 1:00 Ring Dip (Score is Reps) Cool Down Warm-up (No Measure) 8:00-10:00 Flow Stretching* *Focus on hips, hammies, and quads. (No Measure) C. STRENGTH / GYMNASTICS Back Squat (8×4) Back Squat 8×4 (31×1) -Rest 2:00 b/t Sets- (Score is Load) Metcon (Time) 3 SETS 15 Burpees 30 Pistols...Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) CHIPPER STYLE WARM UP Complete in Order… 500m Row (2:00 Bike/Run/Jump Rope) 25 Up-Downs 25 DB Push Press (Light) 50 Mountain Climbers 25 Step-ups 25 KB Swings (Light) 500m Row (2:00 Bike/Run/Jump Rope) Workout “G.I. JANE” (Time) FOR TIME 100 Burpee Pull-ups (Score is Time)Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 1 ROUND :30 Bike Moderate 10 DBL DB Deadlift 10 DBL DB Bicep Curls 10 DBL DB Strict Presses Into… 1 ROUND :30 Bike Hard 10 DBL DB Russian Swing 10 DBL DB Hang Power Clean 10 DBL DB Push Press Strength Metcon (AMRAP – Reps) 3 SETS 10 SA DB Bench Press (R) 10 SA DB Bench Press (L) MAX Push-ups or Banded Push-ups -Rest 2:00 b/t Sets- (Score is Reps) Strength – HOME Metcon (AMRAP – Reps) 3 SETS 10 SA DB Floor Press (R) 10 SA DB Floor Press (L) Max Push-ups -Rest 2:00 b/t Sets- (Score is Reps) Workout Metcon (6 Rounds for time) EVERY 2:00 x 6 SETS 12/10 Cal Bike 10 DB Hang Clean and Press (35/25) (Score is Each Set for Time) Workout – HOME Metcon (6 Rounds for time) EVERY 2:00 x...Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 MAX Wall Ball Lunges STATION 2 MAX Wall Ball Push Press STATION 3 MAX Wall Ball Toe Touches* *Lying on ground with ball extended over shoulders and feet in the air, tap the ball to your feet STATION 4 MAX Wall Ball G2OHRead more