CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row or 100m Run 10 Air Squats 6/6 SA DB Bent Over Row Strength Metcon (Weight) EVERY 1:30 x 6 SETS 1 Hang Power Clean + 1 Power Clean + 2 Front Squats (Score is Weight) Strength – HOME...Read More
CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Strength Push Press (8-6-4-8-6-4) 8-6-4-8-6-4 Push Press* *Second set of 8-6-4 should be heavier than your first set of 8-6-4 (Score is Weight) Workout – HOME Metcon (Weight) 16-12-8-16-12-8 DB...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press MOVT 3- Plate Windmill* MOVT 4- Plate Sit-Ups (press plate to OH...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the...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 10 Step-ups then… Max DB Thrusters STATION 2 10 DB Deadlifts then… Max DB Thrusters STATION 3 Recovery Bike (Easy) STATION 4 Max Distance Bike (Hard)Read More
