CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – 200m Run MIN 2 – 12/10 Cal Bike MIN 3 – 12 Burpees (No Measure)GOAL: EFFORT | RPE 6-7 — We told you that 20-30min EMOMs were gonna be our bread and butter through Jan. This is...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike 10 Scap Pull-Ups* 8 Inch Worms + Push-Up 5 Kip Swings *After 2nd Round, switch to 10 Supinated Ring Rows Strength Metcon (Weight) 18-16-14-12* Supinated Bent Over Row *After each set complete 6-8 Barbell Rollouts. -Rest...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow Singles 10 Kip Swings 5/5 Single Leg and Single Arm DB Bent Over Row* *Athletes will...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 100 Wall Balls (20/14)* *Every minute, NOT including 3,2,1 go…perform 7 Box Jumps (24/20). Rebounding is allowed. (Score is Time)GOAL: EFFORT | Fun test that we’ve seen in a few different variations. This time you get to bank a big set of reps...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace 10 Banded Strict Press 10 Box...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 5 Bar Muscle-Ups 7 DB Thrusters (50/35) 20/15 Cal Row (Score is Time)GOAL: SPRINT | Unbroken and gross. The question you need to ask yourself in workouts in this is…how much can you / do you want to hurt on the...Read More
