CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Tuck-ups 10 Lunge + Twist Into… 1 ROUND 30 Mountain Climbers 10 Kang Squats 10 Tempo Air Squats (2211) Into… 1 ROUND 30 Mountain Climbers 10 Good Mornings 5 Narrow Stance Air Squats 5/5 Staggered Air Squats* 5 Wide...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately Into… 1:00 of Wrist Stretching / Forearm Opening Strength Front Squat (5×3) 5×3 Tempo Front...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MINUTE CAP) :30 Row 5/5 SA KB Deadlifts 10 Hollow Rocks and/or 10 Glute Bridge-Ups 5/5 SA KB Upright High Pulls 10 Alt. Lunges 5/5 SA KB Push Press w/:03 Hold Overhead every rep Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK…...Read More

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kip Swings Strength Metcon (Weight) 2 SETS 10 Single DB OH Tricep Extension 15 Slow Banded Lat Pull-downs 20 Alt. DB Curls -Rest as Needed...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 5/5 SA DB Deadlifts 4/4 SA DB Hang Muscle Clean 3/3 SA DB Hang Power Clean Strength Metcon (Weight) EVERY 1:00 x 6 SETS 1 High Hang Power Clean + 2 Hang Power Cleans (Score is Weight) Workout...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift (5×3) 5×3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight) Workout Metcon...Read More

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 12-10-8 Strict Pull-ups Thrusters (95/65)|(65/45) -2:00 Rest- 12-10-8 Strict Pull-ups Thrusters (Score is Time)Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups 8 Sit-ups Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade...Read More