CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Slam Ball Deadlift 20 Alt. Plank Hip Taps :30 Cardio Choice (EZ-MOD) INTO… AMRAP x 4 MINUTES 10 Slam Ball Ground To Overhead 20 Banded Pull-Aparts :30 Cardio Choice (MOD-HARD) Workout Metcon (1 Rounds for calories) EMOM x 25 MINUTES MIN 1 – :45 Slam Balls (30/20)|(20/10) MIN 2 – :45 Russian Twists* MIN 3&4 – Max Cal Cardio Choice MIN 5 – Walking Rest *Option to use Slam Ball. (Score is Lowest Cals) KG SB: (15/10)|(10/5) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Single Arm Banded Distraction (R) 1:00 Single Arm Banded Distraction (L) 1:00 Hanging Partner Shoulder Stretch 2:00 Foam Roll Lats (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – 12 Step-Ups + Max Groiners MIN 3 – :45 Push-Up to Pike MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows Workout “STRAIGHT 100.” (Time) FOR TIME 25/20 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25/20 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25/20 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25/20 Cal Row (Score is Time) KG WB: (9/6)|(6/5)NOTE: Last Seen 2/23/2022 Post-Workout Strength Metcon (No Measure) 3 SETS :30 Hollow Body Hold 8/8 Box Piked Around the World Steps :30 Wall or Free Standing HS Hold -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 200m Run @ Mod Pace 10/10 Leg Swings 10 Scap Pull-Ups :30 Hollow Hold Into… 2 ROUNDS 100m Run @ Hard Pace 10 Straight Leg Sit-Ups 10 Banded Pull Aparts 10 Banded Face Pulls Strength Metcon (No Measure) 3 SETS 12-15 PVC Banded Lat Push-Downs 5-7 Wide Grip Pull-Ups -Rest As Needed b/t Sets- (No Measure) Workout Metcon (1 Rounds for time) 3 SETS ON AN 8:00 RUNNING CLOCK… 400m Run 30 Weighted Sit-Ups* 20 Pull-Ups 400m Run -Rest the Remainder of the Set- *Hold DB (Athlete Choice, Moderate) in Goblet Position against chest. (Score is Slowest Set for Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 8 Alt. Samson Stretches 8 Up-Down + 2 Scap Push-Ups 8 Slow Push-Ups (Knee Push-Ups Optional) :10 Top of the Dip Hold* :10 Bottom of the Dip Hold* *Complete both holds on Box. Into… 2 ROUNDS 6 Clean Deadlifts 6 Cuban Presses* 6 Muscle Cleans 6 Push Press *Complete an upright row, flip the elbows through so the bar is now in the FR, and then complete a Strict Press. Trace the movements back to get to the start position. Extended Warm-up Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 2-3 Ground to Overhead* MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips *Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred. (Score is Weight) Workout “ELIZA & BETH” (Time) FOR TIME 9-7-5 Ground to Overhead (185/135)|(135/95) 21-15-9 Ring...Read more