CrossFit Mettle and Honor – CrossFit Warm-up Brief 4 min Warm-up (No Measure) EMOM X 10 MINUTES: MIN 1 – Row (EZ then Moderate) MIN 2 – SLOW Bootstrappers Squats MIN 3 – Tempo Barbell Good Mornings (3111) MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row MIN 5 – Barbell Back Rack Box Step Ups Strength Deadlift (Build to Heavy 5-Rep Deadlift) ON A 15:00 RUNNING CLOCK… Build to Heavy 5-Rep Deadlift (Score is Load) Workout Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″*BW DL should be considered relatively light and done unbroken. **Last Seen 1/25/19 (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Workout Finisher Metcon (Time) 15-12-9 Hang Squat Clean 135/95 Bar over burpees 5 Minute Rest 15-12-9 Push Jerks 155/105 Bar over burpees 5 minute Rest 15-12-9 Power Cleans Bar over burpees From CrossFit LinchpinRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 30 Single Unders :20 Down Dog w/Alt. Calf Stretch 10 Med Ball Squat Cleans Skill Warm-up (No Measure) ON A 4:00 RUNNING CLOCK… Double Under Practice (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5-10-15…and so on Med. Ball Squat Cleans 10-20-30…and so on Double-Unders (Score is Rounds + Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Couch Stretch (1:00/Side) 2:00 Quad Foam Roll (1:00/Side) (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!) 10 Up-Downs 7 Hand release Push-ups Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Skill Metcon (No Measure) 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest 1:00 b/t Sets- *Option to complete skill session pre or post workout. (No Measure)Read more