CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard. **In a split stance position, press from shoulder to OH. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch (50/35)|(35/20) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (No Measure) 3 SETS FOR QUALITY* :30 Hollow Body Flutter Kicks :30 Superman Hold 12/12 Slow Single DB Supported Row (Athlete Choice) *No Rest b/t Flutter Kicks and Superman Hold. -Rest 1:30 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 200m Jog 3 Hang Muscle Cleans 4 Push Press to Behind the Neck Push Press (Up & Overs) 6 Alt. Reverse Lunges (Empty Barbell Optional) 4/4 Single Arm Ring Rows Strength Metcon (Weight) 20-15-12-10-10* Wide Grip Bent Over Rows 10-10-10-10-10 Supinated Ring Rows *Start light and build to a heavy set of 10 for today. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 200m Run* 16 Back Rack Lunges (95/65)|(65/45) 12 Feet Elevated Ring Rows *Run increases by 100m every round, 200-300-400 etc… (Score is Rounds + Reps) KG BB: (45/30)|(30/20) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* 100m Run 10 Back Rack Lunges (95/65)|(65/45) 8 Feet Elevated Ring Rows *P1 works through an entire round. P2 Hold a...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps 15 Tuck-Ups *Increase in complexity every round … Round 2: Single-Under High Jumps Round 3: Single-Single-Double Strength Metcon (Weight) EVERY 3:00 x 4 SETS 6 Tempo DB Deficit Push-Ups (30X1) 8/8 DB Floor Press* :30 Top of Floor Press Hold *Complete all 8 reps on one side, then complete all reps on the other side. Opposite arm stays locked out. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 7 SETS 40 Double Unders 10 Burpees Max Sit-Ups with remainder of time (Score is Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (115/75)|(75/55) 10 Hang Power Clean (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 400m Run 20 Power Clean (115/75)|(75/55) 30 Hang Power Clean *Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed (Score is Time) KG BB: (50/35)|(35/25)Read more