CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES – 1:00 @ EACH STATION Min 1 – Bike (Easy) Min 2 – Lateral Box Step Overs (Low Box) Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 – Bike (Hard) Min 5 – Lateral Box...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo DL 20 Single Unders -Quick Rest- AMRAP x 4 MINUTES 5 Cal Bike 5 Kip Swings 10 Tuck-Ups 8 RKBS 20 High Singles / Double Unders Workout Metcon (AMRAP – Rounds and...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER WARM-UP (5 min cap) 40 Jumping Jacks 30 Mountain Climbers 20 Jump Squats 10 Alt. Lunge with PVC Pass 10 Barbell Strict Press 10 Alt. Elbow Punches 1:00 Alt. Groiners Strength Clean and Jerk...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength. B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps :45 Bike (Light-Mod) 1 ROUND 5 Inch Worm + Push-Up :20 Hollow Hold...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB Deadlifts Strength Metcon (Weight) 3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15 DB Floor Press (Score is Weight) Partner Workout Metcon (Time) IN...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs THEN… 2 ROUNDS 8 Box Jump + Step Down 8/8 DB Push Press *Non-working hand holds DB at shoulder 1:00 Alt. Bird Dogs THEN… 2 ROUNDS 10 Box Jumps *Fast 10...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 20 Shoulder Taps 10 Ring Rows 8/8 Single Arm Strict Press 6/4 Cal Bike Strength Metcon (3 Rounds for reps) 3 SETS MAX Strict Press Into… MAX Push Press -Rest 2:00 b/t Sets- *For the first set athletes should be...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into...Read More