CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 High Knees + 5 Scap Pull-Ups + 5 Kip Swings MIN 2 – :30 Butt Kickers + 5/5 Single Arm Banded Lat Pull-Down MIN 3 – :30 Row + Burpees over the rower in remaining time Strength...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Single DB Upright Row 200m Row 10 Kip Swings 10 Slam Balls Strength Front Squat (5-5-5-5-5-5-5-5) EMOM x 8 MINUTES* 5 Front Squats *Start Light end Moderate or start Moderate and stay Moderate across. (Score is Weight) Workout...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK.. 3-4 ROUNDS 10/8 Bike 8/8 Single Arm Ring Row 10/10 Single Arm Bent Over Row 8/8 Single Arm Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 1:00 Singles 10 Pike to Push Up 15 Good Mornings :30 Singles 20 Alt. DB Sumo Deadlifts 20 Reverse Lunges Strength Metcon (Weight) 5 SETS* 8 Sumo Deadlift 6/6 Explosive Bulgarian Split Squats** *Keep weight Moderate-Heavy. **Option to use two...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 10 Single Ring Ring Row 10 Slow Deadbugs Into… 2 ROUNDS 7 Knee Push-Ups or Push-Ups 7 Ring Row (Mod difficulty) :30 Hollow Hold Into… 2 ROUNDS 5 Hand Release Push-Ups 5 Ring Rows (Mod+ difficulty) 10 Tuck-Ups Strength Metcon...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 50m High Knees 50m Butt Kickers 5/5 Single Arm Russian KBS 5/5 Single Arm Ring Row 10 Alt. Deadbugs 10 Alt. Quad Bird Dogs Strength Metcon (No Measure) EVERY 3:00 x 4 SETS 5-7 Strict Chin-Ups 15/15 SA Banded Rows (No...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) Optional to do w/a partner! 2 ROUNDS EACH: P1: Easy pace on the bike P2: 1 ROUND OF THE FOLLOWING … 4 Med. Ball Front Squats 6 Alt. Step-Ups 4 Med. Ball Push Press to a target 6 Box Jumps Workout Metcon (Time) FOR TIME*...Read More