CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 6/6 SA Sumo Deadlifts → 12 Alternating SA DB Sumo Deadlift High Pulls 8/8 SA DB Push Press → 16 Alternating Lunges 100m Jog → 100m Run Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 20 Alt. DB Snatches...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 3 Inch Worms w/ push-up 6 Box Step Overs → 6 Box Jumps w/ Step Down Workout Metcon (2 Rounds for reps) 2 SETS 2:00 Max Cal. Bike -Rest :30- 1:30 Max Hand Release Push-Ups -Rest :30- 1:00 Max Box Jump...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Air Squats (Single DB Front Rack Optional) 8 DB Glute Bridge-Ups (Place the DB at the waist during these) 4/4 SA DB Hammer Curl + Press Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 3 DB Power...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 15/10 Cal. Row → 18/14 Cal. Row 10 Up-Downs → 10 Jumps over the erg 20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog MOCK RUN (3 MIN CAP) EMOM x 3 MINUTES MIN 1 – MAX Cal....Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 10 Slam Ball Deadlifts 20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball) 10 Slam Ball Ground to Overhead 20 Alt. Plank Shoulder Taps 5 Slam Ball “Dip + Drive”* 5 Slam Ball...Read More
CrossFit Mettle and Honor – NC30 Extended Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Hollow Rocks 10 Arm Haulers* :20 Legs Only Bike :20 Arms Only Bike :20 Bike (arms + legs) *In a superman position, slowly sweep the arms from overhead down to the thighs and back...Read More
CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB Devil’s Press 10 Box Step-OverRead More
