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) 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
