CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS… 20 Arm Circles Forward 20 Arm Circles Back :30 Doorway Stretch (L/R) AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike :20 Pike Hold 7/5 Cal Row 20 Mountain Climbers 5/5 Single Arm Bent Over Row→Rows in the top of the Push Up* *May progress to Rows in the top of the Push Up as desired by the athlete. Workout RX: Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)* *Renegade Row = Row L + Row R + Push-Up (Score is Rounds + Reps) SC: Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU (2 ab mat) 10 Renegade...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 200m Row 100m Run 10 Ring Rows STATION 2 AMRAP 200m Row 100m Run 15 Wall Balls STATION 3 AMRAP 200m Row 100m Run 20 Russian TwistsRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Grab a partner and a Barbell! 1 ROUND EACH… P1: AMRAP of… 5 Push-Up to Pike 10 Alt. V-Ups 15 Air Squats P2: Run 400m When P2 returns from Run, switch! Into… 2 ROUNDS EACH…(need a barbell!) P1: AMRAP of… 5 Romanian DL 5 Hang Muscle Clean 5/5 Elbow Punches P2: 15 Burpees When P2 finishes Burpees, switch! Partner Workout Metcon (Time) IN TEAMS OF 2… 18 ROUNDS FOR TIME 4 Burpees Over the Bar 6 Hang Power Clean (165/115)|(115/75) 100m Run *P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds. (Score is Time) Finisher Metcon (Time) FOR TIME 100 Sit-Ups* *Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up. (Score is Time)Read more

Announcements Order New Shirts before Feb 28! https://boxstarapparel.com/collections/crossfitmh CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 SETS ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…40 DB Push Press (50/35) ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10 H-R Push-Ups -1:00 Rest b/t Sets- *No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires. (Score is Slowest Time on Row) B. NC60 Warm-up Warm-up (No Measure) PARTNER GENERAL WARM-UP IN TEAMS OF 2… 60 Cal Bike (alt. every 10 cals) While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges Into… 2 SETS 20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement) 20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side) 20 Med Ball Ground to OH (stand back to back and pass...Read more