CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING 800m Run (Time) Max Effort 800m Run4 SETS 800m Run -Rest 2:00 b/t Sets- Recored Fastest Run Metcon (3 Rounds for time) 3 SETS 40 Cals Hard –> Slow Pedal for 20 Cals –> 20 Cals Hard B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 60-50-40-30-20-30-40-50-60 Cal Row -Rest 1:00 b/t Sets- *Take the first 1/2 of the ladder at a moderate pace…think 70%. Then the goal is to beat each of your times back up the ladder. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS (For quality)...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 25 Jumping Jacks 10 Up Down 25 Mountain Climbers 10 Up Down 25 Single Unders Strength Metcon (Weight) 3 SETS 12 Supinated Barbell Bent Over Row 16 SA KB Front Rack Step-up* -Rest 1:30 b/t Sets- *Alternate legs each rep. Perform...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7 DBL DB Snatch 5 Scap Pull-ups 7 DB Up-Downs 5 Should Driven Kips 7 DB Up-Down to OH (as you come up snatch DB from ground...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Plate Deadlifts 10 Plate Thrusters Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups MIN 2...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass Throughs Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start moderate and build to heavy, but...Read More
