CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 600m Plank Remainder STATION 2 Row 700m Plank Remainder STATION 3 Bike 50/40 Cal Plank Remainder STATION 4 100 Lunges Plank RemainderRead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Plate OH Hold 1:00 Max Plate Jumps STATION 2 :30 Wall Sit 1:00 Plate OH Lunges STATION 3 :30 Plate Gun Hold 1:00 Max Plate Jumps STATION 4 :30 Hollow Hold* 1:00 Weighted Sit-Ups *Hollow Hold can be weighted with PlateRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 8 SETS 3:00 Row @ (5k Pace) -Rest 2:00 b/t Sets- (Score is Distance) B. NC60 Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1- :40 Shuttle Run Min 2- :40 Russian KB (or DB) Swing Min 3- :20 Russian Twist + :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 400m Run 25/20 Cal Bike 20 Barbell Good Morning* 15 Strict Sit-up *GHD Hip Extension can also be performed (Score is Rounds + Reps) Finisher Metcon (No Measure) 3 SETS FOR MAX REPS DB Deficit Push-ups DB Bent Over Row DB Hammer Curl -Rest as Needed b/t Sets- (No Measure) C. STRENGTH / GYMNASTICS Back Squat (8×2) Back Squat 8×2 @ 20×1 (Score is Load) Metcon (Weight) 3 SETS 50′ DB Front Rack Lunges (AHAP) -Rest as Needed b/t Sets- (Score is Load)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Run, Bike or Row 5 Side Plank Rotations/Side 10 Air Squats 10 Bent Over Row Workout Metcon (No Measure) AMRAP x 16 MINUTES FOR QUALITY 18/16 Cal Row :30 Star Side Plank L Side :30 Star Side Plank R Side 20 Air Squats 10 DB Bent Over Rows (No Measure) Workout – HOME Metcon (No Measure) AMRAP x 16 MINUTES 1:30 Bike, Row, Run, Ski, etc. :30 Star Side Plank L Side :30 Star Side Plank R Side 20 Air Squats 10 Backpack Bent Over Rows (No Measure) Optional Finisher Warm-up (No Measure) 3:00-5:00 Yoga Flow Down Dog Up Dog Child’s Pose (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more