CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 5 Inch Worms + Push-Up 5 Cal Bike or 30 Jumping Jacks 10 Alt. Groiners Into… AMRAP x 2 MINUTES 5 Burpees 5 Cal Bike or 30 Mountain Climbers 10 Lunges Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 –...Read More
CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Row or Cardio Choice MIN 2 – :45 Scap Push-Up MIN 3 – :45 Row or Cardio Choice MIN 4 – :45 Single DB Bent Over Row MIN 5 – :45 Row or Cardio Choice MIN 6...Read More
CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 15 Jumping Jacks 10 Air Squats 8 Step-ups or 8 Cossack Squats 6 Up Downs Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a heavy weight of the complex 1 Deadlift + 2 Hang Power Cleans + 3 Front...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Lunges 5/5 SA Ring Rows 10 Mountain Climbers 10 V-ups or Tuck Ups 10 Slam Balls 5 Inchworms + Push-up Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air...Read More
CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max Push-up Plank (if break, rest as needed and go back...Read More
CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00 Fast Pedal :30 Slow Pedal STATION 4 1:00 Max Push-ups :30 Max Flutter...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 250m Row MIN 3 – 200m Ski (No Measure) B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls...Read More
CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front Squats Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Med. Ball Front...Read More
