CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100 m row 5 Inch Worms + Push Up 10 DB Suitcase Deadlifts 5 Up-Downs 10 Step Ups Workout 45 MIN CAP! PFC Nicholas Scott “Cookie” Cook, 3rd Platoon, Battle Company, 2nd Battalion, 503rd Infantry Regiment, 173rd Airborne Brigade Combat Team...Read More

CrossFit Mettle and Honor – NCX Warm-up () Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :20/:20 Single DB Strict Press MIN 2 – :40 DB Ground 2 Overhead MIN 3 – :40 Slow Deadbugs MIN 4 – :40 Shoulder Taps MIN 5 – :40 Wall Walks Strength Push Press (6-4-2-6-4-2) 6-4-2-6-4-2* Push...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* Front Squat *Start and end heavier than last week. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12...Read More

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) FOR TIME (7 MINUTE CAP) 2 SETS :45 Shuttle Runs 10 Step-ups 10/10 Single Arm DB Deadlifts 8/8 Single Arm DB Hang Cleans 2 SETS :45 Shuttle Runs 10 Box Jumps 10/10 Single Arm DB Deadlifts 8/8 Single Arm DB Hang Cleans Strength Metcon (Weight)...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) *Have barbells ready beforehand* AMRAP x 4 MINUTES 10 Groiner + Twist 8 Cossack Squats 6 Burpee Broad Jump Into… 3 SETS 5 Deadlifts 10 Elbow Punches 5 Front Squat 5 Strict Press -Rest :20 b/t Sets- Following the Warm-Up, go into your teaching of...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 2,4,6, and so on… Reverse Lunges Up-Downs Tuck-Ups Strength Deadlift (6-4-2-6-4-2) 6-4-2-6-4-2* Deadlift *Start and end heavier than last week. (Score is Weight) Workout Metcon (Time) FOR TIME 10 DB Burpees (35/25)|(25/20) 200m Run 30 Weighted Sit-ups (35/25)|(25/20) 40 Deadlifts (185/125)|(135/95)...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS* 5/5 Bodyweight Split Squats 6 Alt. Steps + 4 Box Jumps 5 Hang High Pulls + 5 Hang Muscle Cleans 5 Scap Push-Ups + 5 Push-Ups 5 Lateral burpees over the barbell *Have athletes grab out an empty barbell for the warm-up* Strength...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 25 Jumping Jacks 5 Upright rows 5 Strict Press 10 Step Ups 5 *Burpees (SLOW) *Slow burpee, perform an air squat, then into a plank into a strict push up and back up Workout U.S. Army Specialist David E. Hickman,...Read More