CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm Ring Rows 20 Alt. Groiners 20 Alt. Plank Shoulder Taps 10 Up-Downs 10 Air Squats @32X1 10 Burpees Workout Metcon (4 Rounds for reps) EMOM x 4 MINUTES* :20 MAX Ring Rows / :40 Rest EMOM x 4 MINUTES :20...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) Progressive Round Warm Up Round 1: 10 Step Ups 15 Jumping Jacks 20 Mountain Climbers Round 2: 10 Box Jumps 15 Ring Rows 20 Alternating V-Ups Round 3: 10 Box Jump Overs 15 Supinated Ring Rows 20 V-Ups Strength Metcon (No Measure) EMOM x...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 50’ Shuttle Run 20 Single Unders 50’ SA OH KB Walk 20 Air Squats At the 6:00 mark… 1:00 Bike for Cal (Mod fast pace) Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :45 DBL Front Rack...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Suitcase KB Deadlifts 5/5 Single Arm KB Front Rack Lunges 5/5 Single Arm KB Bent Over Row 10 Jumping Jacks 5 Kip Swings Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (2121) (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 15 Cal Row (Moderate intensity) into… 3 QUICK SETS of 10 Scap Push-ups 5 Burpee Broad Jumps 5 Empty Barbell Shoulder Presses into… 15 Cal Row (High intensity) Strength Shoulder Press (5-5-5-5) 5-5-5-5 Tempo Strict Press (2121) (Score is Weight) Workout Metcon (5 Rounds...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 1:00 AMRAP of L. Groiner + R. Groiner + Air Squat 2:00 Bike or Rower 1:00 AMRAP of Slow Barbell Kang Squat Into… 3 MINUTES OF SQUAT PREP…2-3 SETS 10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1-2 ROUNDS (6 MIN CAP) :30 Bike 5 DB Deficit Push-Ups (on or off knees) 10 Alt. DB Renegade Rows (no push-up in between rows) :30 Bike 5 DB Burpees 5 DB Hang Power Cleans :30 Bike 5 DB Squat Cleans 5 DB Push Press...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Play a Game! or Rowling! Workout Metcon (No Measure) FOR TIME 500m Row 25 Hand-Release Push-Ups 400m Row 20 Hand-Release Push-Ups 300m Row 15 Hand-Release Push-Ups 200m Row 10 Hand-Release Push-Ups 100m Row 5 Hand-Release Push-Ups -16:00 Hard Cap- (Score is Time)Read More