CrossFit Mettle and Honor – CrossFit Warm-up Workout Finisher Metcon (Time) 15-12-9 Hang Squat Clean 135/95 Bar over burpees 5 Minute Rest 15-12-9 Push Jerks 155/105 Bar over burpees 5 minute Rest 15-12-9 Power Cleans Bar over burpees From CrossFit LinchpinRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 30 Single Unders :20 Down Dog w/Alt. Calf Stretch 10 Med Ball Squat Cleans Skill Warm-up (No Measure) ON A 4:00 RUNNING CLOCK… Double Under Practice (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5-10-15…and so on Med. Ball Squat Cleans 10-20-30…and so on Double-Unders (Score is Rounds + Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Couch Stretch (1:00/Side) 2:00 Quad Foam Roll (1:00/Side) (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!) 10 Up-Downs 7 Hand release Push-ups Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Skill Metcon (No Measure) 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest 1:00 b/t Sets- *Option to complete skill session pre or post workout. (No Measure)Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 8 DBL DB G2OH 8 DBL DB Front Squats STATION 2 AMRAP 10 Push-Ups 10 Box Jumps STATION 3 AMRAP 12 Lunges 12 DBL DB Push PressRead more