CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs 8 V-ups (or tuck-ups w/bent knees) 6 Box Dips Workout Metcon (AMRAP – Rounds and Reps) WORKOUT ON A 5:00 RUNNING CLOCK… 50/40 Cal. Bike* then… AMRAP x 10 MINUTES 10 DB Deadlifts 10 Box Jump Overs 10 V-Ups/Tuck-Ups 10 Box Dips *If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.Make note of the time for 50 cals! Optional Finisher Warm-up (No Measure) 2-3 SETS 15 Supermans 10/10 Single Leg Box Squats 30 Hollow Flutter KicksRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Play a Game! Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 15 MINUTES P1 – Row for Cals P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Plate G2OH -Rest 2:00- AMRAP x 15 MINUTES P1 – Bike for Cals P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats *In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories. Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow StretchingRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) GENERAL WARM-UP (4 MIN CAP) 2 ROUNDS 100m Jog 10 Jumping Air Squats 10 Alt. Tall Plank Shoulder Taps :30 Down Dog SPECIFIC WARM-UP (5 MIN CAP) 1 ROUND (W/LIGHT-MOD KB) 5/5 Single Arm KB Front Rack Squats 5/5 Moose Antlers* 5/5 Single Arm KB Push Press 5 Cat/Cows 5/5 Single Arm KB Thrusters 1 ROUND (W/LIGHT-MOD KB) 5 DBL KB Squats 5/5 Moose Antlers 5 DBL KB Push Press 5 Cat/Cows 5 DBL KB Thrusters Workout Metcon (3 Rounds for time) 3 SETS 200m Run 10 Right Arm KB Thrusters 200m Run 10 Left Arm KB Thrusters 200m Run 10 KB Thrusters -Rest 2:00 b/t Sets- -18:00 Hard Cap-Read 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 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace STATION 3 :30 Bike Sprint 1:00 Max Push-ups STATION 4 1:30 Row or Bike @ Moderate PaceRead more