CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups Workout Metcon (AMRAP – Rounds and Reps) ON A...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into… AMRAP x 3 MINUTES (high intensity) 10 Air Squats 8 Sit Ups 6/6 DB Suitcase Deadlifts Workout Metcon (Time) FOR TIME 1-2-3-4-5-6-7-8-9-10 DBL DB Deadlift 10-9-8-7-6-5-4-3-2-1 V-Ups...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Slam Balls :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 12 Slam Balls...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 5/5 Single Arm DB Strict Press 12/10 Cal. Bike 5/5 Single Arm Ring Row Workout Metcon (Time) FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee) Workout Metcon (Time) FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)* *Hold...Read More
