CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40/30 Cal Bike 30 Sit-Ups 20 Walking Lunges 3/3 Turkish Get-Ups (Athlete Choice)* *DB or KB option. 1 Rep = ground to standing position only. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10 Slow Barbell Curls 10 Slow Bent Over Rows 10 Slow Reverse Curls (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press Strength Metcon (Weight) E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score is Weight) Workout “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics. Optional Cool Down Warm-up (No Measure) FOR QUALITY 5:00 Foam Roll Upper Back 2:00 Child’s Pose (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength Back Squat (1×2 / 1×2 / 1×2) BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 25 DB Front Squats (50/35)|(35/20) 15 Chest to Bar Pull-Ups 10 DB Up-Down (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute MIN 3 – :25 DB Burpees + :25 DB Push Press Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Single KB Bottom Up Curls 15 DBL KB Glute Bridge Floor Press (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – DB Hang Power Cleans (35/20)|(20/15) 1:00 – 10m Shuttle Run 1:00 – DB Devils Press 1:00 – Wall Sit Hold (Score is Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more