CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout Metcon (Time) WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups (Score is Time) KG BB: (100/70)|(70/55) Option 1 RMU: Jumping RMU/BMU Option 2 RMU: Strict Pull-UpRead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 21 Sit-Ups (Score is Rounds + Reps) KG BB: (50/35)|(35/25) Optional Finisher Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 10 DB Arnold Press (Athlete Choice) Min 2 – 20 DB Hammer Curls (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout “BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10) -Rest 1:00- AMRAP x 3 MINUTES Max Bottom of the Active Squat Hold w/ WB* *Everytime you break 5 Push-Ups -Rest 1:00- AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10) (Score is Rounds + Reps of the 8min Efforts) KG WB: (9/7)|(7/5) Cool Down Warm-up (No Measure) COOL DOWN FOR RECOVERY 2:00 Walk & Shake Legs 2:00 EZ Bike 2:00 Foam Roll (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Quad Heel Taps MIN 2 – 15 Glute Bridge-Ups into Max Hold MIN 3 – :45 Max Mountain Climbers MIN 4 – 20 Lunges 5 MIN – :45 Max Light Russian Swings -Then Repeat!- Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 7/7 OH Plate Split Squat* MIN 2 – 14 Half Kneeling Plate Around the Worlds MIN 3 – 15 Single KB Feet Elevated Crunches (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Jumping Lunges -Rest :20- 1:00 – Wall Sit -Rest :20- 1:00 – Alt. Sit-Thrus -Rest :20- (Score is Reps)Read more