CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into...Read More

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS… 20 Mountain Climbers 10 Air Squats 5 Arm Haulers* 2 ROUNDS… 20 Jumping Jacks 10 Alt. DB Sumo Deadlifts 5 Sit Ups 2 ROUNDS… 20 Alt. SA DB Sumo Deadlift High Pulls 10 Lunges 5 Cal Bike Workout Metcon (AMRAP – Rounds and...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :20 Single Unders 5 Inch Worms 10 Med Ball Front Squat 1 ROUND :20 Fast Singles 20 Mountain Climbers 10 Med Ball Push Press 1 ROUND :20 Double Under/Practice 10 Groiners 10 Med Ball Thrusters Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank** Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 15 Up-Downs MIN 2 – 25 Russian Kettlebell Swings MIN 3 – 15 Ring Rows MIN 4 –...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 s/m 10 Alt. Deadbugs 200m Jog 10/10 Split Squats Into … 1 ROUND 1:00 Row @26 s/m 30 Hollow Flutter Kicks 200m Jog 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 400m Run...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power Cleans 10 Mountain Climbers (1 Right + 1...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND (2:30 CAP) 8/6 Cal. Bike @ Easy Pace 10 Plate Deadlifts 6 Alt. Step-Ups 1 ROUND (2:30 CAP) 8/6 Cal. Bike SPRINT 10 Plate Ground to Overhead 6 Box Jumps w/step down Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS OF: 20 Air Squats 10 Up Downs 5 KB Deadlifts Into… 2 ROUNDS OF: 20 Goblet Squats 10 Groiners 5 Russian KBS’s Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 250/200m Row 10 KB Goblet Squats 15 Russian KB Swings...Read More