CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 1:00 Bike @ Easy Moderate Pace 10 Alternating Cossack Squats 8 Clean Grip Deadlifts 6 Broad Jumps Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 1 Power Clean + 2 Hang Power Clean + 1 Front Squat* MIN...Read More

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 12 Jumping Jacks 10 Plate Deadlifts 8 Slow Sit-Ups Into… 2 ROUNDS :30 Overhead Plate Hold 8 Up-Downs 6 Alligator Rolls* *1 Rep = Hollow Hold → Roll Over → Superman Hold. Strength Metcon (Weight) EVERY 2:30 x 5 SETS...Read More

CrossFit Mettle and Honor – CrossFit Teens Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog MIN 2 – 5 Scap Push-Ups + 10 Kip Swings MIN 3 – 10 Burpees + 10 Air Squats Strength Metcon (Weight) 3 SETS :30 Chin Over the Bar Hold -Rest :15- :30 Wall HS...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) Re-hit Open 21.3! B. NC60 Warm-up Warm-up (No Measure) 2 SETS 10 PVC Pass Thrus 10 PVC Sotts Press in Power Position 10 Scap Push-Ups 10 Scap Pull-Ups Into… 3 SETS 5 BTN Strict Press w/ Empty Bar 10 Tight Kip Swings 10 Alt...Read More

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :20 Fast Bike 10 Alt. Quad Shoulder Taps* 5 Lunge-Lunge-Squats** 10 DBL DB Suitcase Deadlifts :20 Bottom of Squat Hold Workout Metcon (AMRAP – Reps) EMOM x 36 MINUTES MIN 1 – :40 DB Goblet 1+1/2 Squats (Athlete Choice)* MIN...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time MIN 3 – :30 Single-Unders +...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) TABATA BIKE (:20 on /:10 off) 8 Sets — Increasing Effort Into… 10-8-6-4-2 (6:00 Cap) Empty Barbell RDLs Box Step-Overs Push-Ups Workout Metcon (Weight) 5 ROUNDS FOR QUALITY 1:00 Cal Bike (Mod-Hard) 15 Up-Downs 5...Read More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:45 WORK / :15 REST) MIN 1 – Row* MIN 2 – SA Suitcase KB DL (KB to outside of foot) MIN 3 – Russian KBS MIN 4 – Alt. Deadbugs REPEAT! *Round 1 – Arms only Rounds 2 – Arms...Read More

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other...Read More