CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-Ups Workout Metcon (4 Rounds for reps) EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of… Set 1 – DB Strict Press Set 2 – DB Burpees Set 3 – DB Front Squats Set 4 – DB Devil’s Press -1:00 Rest b/t Sets- (Score is Number of Reps Each Set)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest – :45 Slam Ball Ground 2 Overhead – :15 Rest – :45 Shuttle Sprints Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 2-4-6-8-10… Sit-Ups 4-8-12-16-20… Slam Balls 1-2-3-4-5… 10m Shuttle Sprint* *Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10 DB Front Raises 10 DB Lateral Raises 20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left) (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :30 Single Unders 10 Plank to Pike Up 50m Row – Arms Only Into… 1 ROUND :30 High Single Unders 20 Alt. Plank Shoulder Taps 100m Row – Arms + ½ Slide Into… 1 ROUND :30 Double Unders/Fast Single Unders :45 High Plank Hold 150m Row – Full Stroke Workout Metcon (Time) EMOM x 12 MINUTES MIN 1 – 50 Double-Unders MIN 2 – :50 Plank Hold MIN 3 – 250m/200m Row (Score is Slowest Row) Finisher Metcon (No Measure) 2-3 SETS 10 Rower Pike-Ups 8 Rower Hamstring Curls (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Up Downs 10 Alt Step Ups :30/:30 SA KB FR Hold :30 Squat Hold Into 2 ROUNDS 5 Burpees 8 Alt Weighted Step Ups :30 DBL KB FR Hold :30 Wall Sit Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 Burpees :30 DBL KB Front Rack Hold 10 KB Suitcase Box Step-Ups :30 Wall Sit (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Curl-Ups 10/10 Single Arm KB/DB High Pull (No Measure)Read more