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
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Samson Lunge 5/5 Moose Antlers 10 Scorpion Stretch 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down Dog Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x...Read More
CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell or DB Goblet Good Mornings 8 Kipping Swings or Single DB Bent Over Rows 8 V-ups or Tuck-ups 8 Barbell or Single DB RDLs Strength Sumo Deadlift (8-6-4-8-6-4) 8-6-4-8-6-4 Sumo Deadlift* *Second set of 8-6-4 should be heavier than...Read More
CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row or 100m Run 10 Air Squats 6/6 SA DB Bent Over Row Strength Metcon (Weight) EVERY 1:30 x 6 SETS 1 Hang Power Clean + 1 Power Clean + 2 Front Squats (Score is Weight) Strength – HOME...Read More
CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Strength Push Press (8-6-4-8-6-4) 8-6-4-8-6-4 Push Press* *Second set of 8-6-4 should be heavier than your first set of 8-6-4 (Score is Weight) Workout – HOME Metcon (Weight) 16-12-8-16-12-8 DB...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2...Read More
