CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box Jumps Workout Metcon (Time) 2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-Read More

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict Press Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm DB Burpees...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHP Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES 5 KB SDHP 10 Alt....Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 250/200m Row MIN 2 – 15 Med. Ball Squat Cleans MIN 3 – 10...Read More

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CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 3 Burpees Every Minute then… Run for Distance STATION 2 3 Burpees Every Minute then… Bike for Distance STATION 3 3 Burpees Every Minute then… DB Devil’s PressRead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 50-40-30-20-10 Cal Bike Sit-up *Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on… B. NC60 Warm-up Warm-up (No Measure) “You go,...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press w/ toss...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 10 MB Deadlifts 10 MB Thrusters 20 Mountain Climbers Strength Back Squat (2×4) ON A 15:00 RUNNING CLOCK… Back Squat 1×8 1×6 2×4 -1:30 Rest b/t Sets- Workout Metcon (AMRAP – Reps) ON A 8:00 RUNNING CLOCK…...Read More