CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 4 EMOM 15 Up-DownsRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Strict Press 5 Kip Swing + Knee Up (dynamic swing) :30 Walking Rest Warm-up (No Measure) 10:00 RUNNING CLOCK… Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle. B. NC60 Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)|(14/10)**...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout RX: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)** 75 Toe To Bar -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. ** (10’/9′) for M/FSEE STANDARDS HERE: https://wodapalooza.com/workout/2019-2020-indy-oc-wod-4/ SC: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (14/10)** 75 Toe To Something -20:00 Hard Cap- *Work can be completed in any order and broken up by...Read more

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate) :30s Row 20 Jumping Lunges / Jumping Squats :30s Bike Workout Metcon (Time) FOR TIME 800m Run -Rest 3:00- 1000m Row -Rest 3:00- 50 Cal Bike -20:00 Hard Cap-Read more