CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10 Russian KB Swings 10 Alt Goblet Reverse Lunges Workout Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Russian KB Swing 2:00 MAX DB/KB Goblet Alt. Reverse Lunges 2:00 MAX DB/KBTurkish Get-Up* *Switch arms every repetition -1:00 Rest b/t Sets- (Score is Total Number of Reps) Workout – HOME Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Backpack Swing 2:00 MAX Backpack Alt. Reverse Lunges 2:00 MAX Backpack Turkish Get Ups* *Switch arms at the 1:00 point -1:00 Rest b/t Sets- (Score is Total Number of Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pulls 30 Flutter Kicks 8/8 1/2 Kneeling Strict Press (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Backpack Ground to Overhead 5 Burpee Over Backpack 200m Run (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 2:00 Plank Hold* 20 Feet Together Squats 1:00 Farmer Hold (AHAP) *Any variation of Plank Hold is allowed. Goal is to hold as long as possible. (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETERead 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 :20 Work, :10 Rest Hollow Hold STATION 2 :20 Work, :10 Rest DB Bent Over Row STATION 3 :20 Work, :10 Rest DB Front SquatRead more