CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Run @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow Hold Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 100m Run* :30 Double Under Practice 1:00 Deadbugs -Rest :30 b/t Sets- *Increasing pace...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls Workout...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Jump Rope Practice Into… AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows *Increase Pace every :30 Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 35 DUBS MIN 2 – 7...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 6 PVC Pass Thrus 6 PVC Snatch Grip High Pull + Punch Overhead* 6 Tuck-Ups 6 Kip Swings *This should be slow … upright position w/a Snatch High Pull + Punch Overhead Into … 2 ROUNDS 100m Jog 3/3...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :40 Arm + Body Rowing 10 BB Deadlift to Above the Knee 10 Cat/ Cows Into 2 ROUNDS :40 Cal Half Slide Rowing 10 BB Deadlift to Below the Knee 10 Slow Deadbugs Into 1 ROUND :40 Full Slide Rowing 10...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks Workout Metcon (No Measure) 4 SETS FOR QUALITY “Unbroken” Double Unders* 1:00 Russian KB Swing (Athlete Choice) 1:00 Glute Bridge Hold** 1:00 Toes to Bar 1:00...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) FOR RECOVERY* 10:00 Silent EZ Bike 10:00 Silent EZ Row 10:00 Silent Stretching & Recovery *Nasal Breathing OnlyGOAL: QUALITY | Feel free to perform this post-training or part of Active Recovery on Sunday. Yes, silent for all three parts…no music, no talking, no distractions....Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400 m jog into 3 rounds (5 min Cap) 8 Up Downs 6 Cossack Squats 5 Front Squats (bar) 5 Push Press Metcon Metcon (AMRAP – Reps) “French” For Time: 1 Mile Run 50 Thrusters (115/75)|(75/45) 1 Mile Run 3 min of max Burpees 40...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “NATE” AMRAP x 20 MINUTES 2 Muscle-Ups 4 HSPU 8 KB Swings (70/53) (Score is Rounds + Reps)GOAL: GRIND | Perform AFTER your GPP. Option to do this workout with a few different variations: 1.) Strict Gymnastics; 2.) Russian KB Swings;...Read More