CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :20 Bike (EZ Pace) 20 Cross Body Mountain Climbers 5/5 DB Around the World into…. 3 ROUNDS :15 Bike (MOD Pace) 10 Alt DB Strict Press 5/5 DB Goblet Lunges Strength Push Press (3×5) 1×5 @ 70% 1×5 @ 75%...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 10 Ring Rows :20 Top of the Ring Hold 7/7 DB Deadlifts 10 Walking Good Mornings 10 Step-Ups* * Sets 3/4 Step-Ups change to Box Jumps. Strength Deadlift (3×5) 1×5 @ 70% 1×5 @ 75% 3×5 @ 80% *Base...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1000/800m Row 5 Ring Muscle-Ups 30 Box Jump Overs (24/20) 5 Ring Muscle-Ups 30 Back Rack Lunges (135/95) 5 Ring Muscle-Ups (Score is Rounds + Reps)GOAL: Pacer workout. Smoothe on the Row / BJO / BRL and...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 10 Hang Muscle Cleans 5 Front Squat 5 Strict...Read More

CrossFit Mettle and Honor – CrossFit Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders 10 BW Good Morning 10 Deadbugs 10 Glute Bridge-Ups Warm-up Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Single KB RDL (Athlete Choice, Moderate-Heavy) 15 Slow Banded Good Mornings (No Measure) Workout Metcon (Time) 5 ROUNDS FOR...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK 500/400m Row (EZ) Immediately Into… 3 SETS 10 PVC Pass Throughs 5/5 PVC Around the World 10 Tempo PVC Overhead Squats (30X1) 5 PVC Sotts Press Immediately Into… Max Row In Time Remaining Strength Overhead Squat (5-5-5-5) 5-5-5-5 (Score is...Read More

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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# B. NC60 Warm-up Warm-up (No Measure) Running Warm-Up… 3 SETS :15 Butt Kickers :15 High Knees :15 Jumping Jacks :15 Tuck Jumps -:30 Rest b/t Sets- Skill Metcon (No Measure) ON A...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Post-Workout…Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 30 Crossbody Mountain Climbers 10 Up-Downs 12 Alt. Lunges 10 Cat-Cows...Read More

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