CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. NC60 Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups “ Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 20 Jumping Air Squats...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND 100m Arms + Hips + ½ Pull Rowing (:03 on the way in) 5 Burpees...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead Presses 10 Slam Ball Ground to Overhead Workout Metcon (AMRAP – Reps) AMRAP...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 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad Jumps Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 500m Row 30 Up-Downs 20 Hang Power Clean (95/65) 10 Push-ups -2:00 Rest b/t Sets-...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 QUICK ROUNDS — Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double Unders Workout RX: Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps) Complete as many rounds as possible...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs 8 V-ups...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Play a Game! Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 15 MINUTES P1 – Row for Cals P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Plate G2OH -Rest 2:00- AMRAP x 15 MINUTES P1 – Bike for Cals...Read More