CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 4 SETS 7 Slow Deadbugs or Quad Heel Taps 7 Arm Haulers 7/7 SA KB/DB Deadlift* 7/7 SA KB/DB Strict Press w/ pause OH *KB/DB to the outside of the foot. Strength Metcon (AMRAP – Rounds and Reps) DEATH BY...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND 8 Up-Downs 10 Lunges 15 Slow Plate Calf Raises 20 Single Unders Into… 1 ROUND 8 Up-Downs 5/5 Split Squats 15 Plate Calf Raises 20 Single Unders Into… 2 ROUNDS 8 Up-Downs 10 Goblet Squats 15 Plate Calf Raises 20 Single Unders Strength...Read More

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 100 Jumping Jacks Into… 3 Rounds 7 Boot Straps 7 Snatch High Pulls 7 Snatch Grip Press 7 Muscle Snatches * 1 Rep = Hinge to DL, pause at bottom position, Row, stand to complete DL Strength Metcon (Weight) EMOM x 16 MINUTES MIN 1...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 12/10 Cal Row 12 Deadbugs* 10 Kip Swings 10 Air Squats *R2 complete Tuck-Ups w/ :01 pause at close. R3 complete V-Ups. Strength Squat Clean Thruster (5-5-5-5) 5-5-5-5* Hang Squat Clean Thruster *Build to slightly past workout weight. Take from the hang. (Score...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1 – :40 Mountain Climbers MIN 2 – :40 Good Mornings MIN 3 – :40 Up-Downs MIN 4 – :40 Bird Dogs MIN 5 – :40 KB Goblet Reverse Lunges MIN 6 – :40 KB Deadlifts MIN 7 – :40...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5/5 Half Kneeling KB/DB Strict Press* 8 Bodyweight Good Mornings 5 Scap Pull-Ups 8 Alt. Step-Ups *Athletes have the option to try out a bottoms up KB press! Strength Metcon (Weight) 3 SETS 8/8 Tempo Half Kneeling Landmine Press (31X1) 10/10...Read More

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CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME*...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 20 Single Unders 12 Air Squats 8/8 Lunges 6 Plate Good Mornings 20 Single Unders 12 Air Squats 8/8 Split Squats 6 Plate Good Mornings 20 Single Unders 10 Air Squats 8/8 Curtsey Squats 6 Plate Good Mornings Strength Metcon...Read More