CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)* *Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 10 MedBall Power Clean 200m Run 10 MedBall Press Optional Finisher Warm-up (No Measure) TABATA, 8 SETS (:20 ON/ :10 OFF) MOVEMENT 1 – DBL Bicep Curls MOVEMENT 2 – Russian TwistsRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow Punches :30 Squat Hold 10/10 Leg Swings Strength Front Squat (3-3-3-3-3) Front Squat *Build to 3RM Front Squat Partner Workout RX: Metcon (AMRAP – Reps) IN TEAMS OF 2… ON A 13:00 RUNNING CLOCK… 150 Double Unders 100 DB Thrusters (35/25) 150 Double Unders Max Front Squats (185/135) Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.Score is max reps of FS. SC: Metcon (AMRAP – Reps) IN TEAMS OF 2… ON A 13:00 RUNNING CLOCK… 150 Double Unders 100 DB Thrusters (25/15) 150 Double Unders Max Front Squats (135/95) Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.Score is max reps...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 – 15/12 Cal. Row MIN 3 – 5 DB Front Squats + 10 Alt. Front Rack Lunges Optional Finisher Warm-up (No Measure) 2-3 SETS 10/10 Side Plank Hip Raises 20 Glute Bridge-UpsRead more

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