CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30 Wall Balls (20/14) 30 Russian KB Swing (53/35)|(35/26) Finisher Warm-up (No Measure) 3 SETS 20 MB Russian Twists 20 Hollow Flutter Kicks 20 Banded Face Pulls -Rest as Needed b/t Sets-Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Plate G2OH 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts. Partner Workout Metcon (Time) IN TEAMS OF 2… 12 ROUNDS FOR TIME 3 Up-Downs 5 Power Snatch (115/75)|(75/55) 7 Box Jump (24/20) 9/7 Cal Bike *P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP 100m Run 10 Situps STATION 4 AMRAP 100m Run 10 Hollow RocksRead 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 1:00 Push-ups :30 Burpees STATION 2 1:00 Air Squats :30 Burpees STATION 3 1:00 Row :30 Burpees STATION 4 1:00 Single Unders :30 BurpeesRead more