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 Cal Bike STATION 2 Max DBL DB Swing (eye-level) STATION 3 Max Burpees Over DBs STATION 4 Max Cal RowRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 Cal Bike (Begin at an easy pace then increase each round) 8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge) 10 Tuck-Ups 12 Jumping Jacks 14 Alt. Groiners (slow or fast) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 30 Goblet Lunges 12/9 Cal. Bike 30 Mountain Climbers 12/9 Cal. Bike 30 Sit-UpsRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop (L/R) Grab a LIGHT pair of DBs and immediately dive into … 2 ROUNDS* 4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs 4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull 100m Jog → 100m Jog 4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 7 Burpee Box Jump Overs MIN 2 – 14 DBL DB Snatch MIN 3 – 200m Run MIN 4 – 14 DB Deficit Push-UpsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide :20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up 10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats Workout “THE 1500” (3 Rounds for time) 3 SETS 500m Row -2:00 Rest b/t Sets- Optional Finisher Metcon (No Measure) 3 SETS 5/5 Single Leg Glute Bridge-Ups 20 Hollow RocksRead more