CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 10 Slam Ball Deadlifts 20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball) 10 Slam Ball Ground to Overhead 20 Alt. Plank Shoulder Taps 5 Slam Ball “Dip + Drive”* 5 Slam Ball Push Press 20 Alt. Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 15 Slam Balls 10 Slam Ball Push Press -Rest 2:00- AMRAP x 4 MINUTES 20 Alt. Slam Ball Lunges 20 Slam Ball Russian TwistsRead more

CrossFit Mettle and Honor – NC30 Extended Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Hollow Rocks 10 Arm Haulers* :20 Legs Only Bike :20 Arms Only Bike :20 Bike (arms + legs) *In a superman position, slowly sweep the arms from overhead down to the thighs and back up. Remember to keep the arms straight! SPECIFIC WARM-UP TABATA; 8 ROUNDS (:20 Work / :10 Rest) MVMT 1 – Single-Unders MVMT 2 – High Jump Single-Unders MVMT 3 – Double Hip Taps* MVMT 4 – 3 Single-Unders + 1 Double-Under (attempt) Workout Metcon (Time) EVERY 2:00 FOR 8 SETS 16/13 Cal. Bike 30 Double-UndersScore is fastest time.Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB Devil’s Press 10 Box Step-OverRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Get into teams of 3! 3 ROUNDS… P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups P3: Plank Hold Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round. Partner Workout Metcon (Time) IN TEAMS OF 3… FOR TIME 10k Row* *Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.Read more