CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike @ Moderate Pace :30 Easy, recovery pedal -REST :30- 2 ROUNDS :30 Air Squats :30 Rest :30 Single DB Squats (light weight) -REST :30- 1 ROUNDS :30 Burpees :30 Rest :30 Hollow Rocks Workout Metcon (Time) 6 ROUNDS FOR TIME :15 Assault Bike Sprint :45 Recovery Pedal -Rest 2:00- 4 ROUNDS FOR TIME :30 Max DB Squats :30 Max Air Squats -Rest 2:00- 2 ROUNDS FOR TIME :40 Max Burpees :20 Max Hollow RocksRead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over STATION 3 1:00 Double Unders AMRAP 3:00 DB Devil’s Press 1:00 Double UndersRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. NC60 Warm-up Warm-up (No Measure) Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch Worms Workout Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable. Cool Down Warm-up (No Measure) FOR RECOVERY* 4:00 Calf & Ankle Work on KB or Bar 4:00 Dragon Stretch *Each exercise is 2:00 on one side and 2:00 on opposite. C. STRENGTH / GYMNASTICS Metcon (4 Rounds for weight) 1. ON A...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3… AMRAP x 2 MIN P1 – 2 Burpees + 1 Push-Up P2 – KB Farmer’s Carry Hold P3 – Rest AMRAP x 2 MIN P1 – 50m Jog Relay P2 – KB Farmer’s Carry Hold P3 – Rest AMRAP x 2 MIN P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)* P2 – KB Farmer’s Carry Hold P3 – Rest Workout Metcon (AMRAP – Reps) PARTNER WORKOUT* IN TEAMS OF 3… AMRAP x 10 MINUTES Max Bench Press (135/95)|(95/65) -Rest 3:00- AMRAP x 10 MINUTES Max 100m Sprints -Rest 3:00- AMRAP x 10 MINUTES Max DB “Lungesters” (45/35)|(35/20)** **1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster *Partner...Read more