CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Up-Downs MIN 3 – :40 Good Mornings Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (1111) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 12/10 Cal Bike 10...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Bootstrappers 5 Push Up to Pike 10 Goodmornings (bar or pvc) 5 Burpees Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5-Rep Deadlift* *Build past workout weight with perfect mechanics. (Score is Weight) Workout Metcon...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :40 DB Goblet Box Step-ups MIN 2 – :40 DB Pull-Overs (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps)...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Scap Push-ups MIN 3 – :40 Single Unders MIN 4 – :40 Push-ups MIN 5 – :40 Single Unders MIN 6 – :40 Wall Ball Front Squats Strength Bench Press (5-5-5)...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP X 7 MINUTES 200m Row 10 Good Mornings 10 Sit-ups 10 Burpees Strength Deadlift (5-5-5) 5-5-5 Tempo Deadlift (2111) (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 10 Up-Downs 15 Deadlifts (115/75)|(95/65) 250m Row 1:00 Hollow Hold (Score is Time)Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue....Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING 5k Row (Time) Max Effort 5k Row Metcon (AMRAP – Reps) EMOM x 12 MINUTES 12 Burpees then Max Wall Balls (Score is total Reps) B. NC60 Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30)...Read More
