CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP X 5 MINUTES P1: Row P2: 30 Mountain Climbers 20 Jumping Jacks 10 Plate Deadlifts Partner Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack Lunges* P2 – MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again. Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 14 MINUTES P1 Completes… 12 Plate G2OH (45/35) 10 Plate OH Lunge 8 Up-Downs P2 Completes… MAX Cal Row *P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Play a Game! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 10 Wall Balls 10 KB Sumo DL High Pull *Every 2:00 including 3-2-1 go, perform… 40 Alt. Mountain Climbers Optional Finisher Warm-up (No Measure) 2-3 SETS 5 Jefferson Curls 20 Alt. Plank Wall Ball Rolls 15 KB Good MorningsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold :15 Rest Workout Metcon (5 Rounds for reps) 5 SETS :30 Max Cal. Bike -:15 Rest- :30 DBL KB Front Rack Hold -:15 Rest- :30 Max DBL Russian KBS -:15 Rest- :30 Hollow Hold -:15 Rest-Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. NC60 Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or without weight) 20 Plank Shoulder Taps 3 Wall Walks Skill Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :45 Single Leg Squat MIN 2 – :45 Wall Walk MIN 3 – :45 Hollow Hold *Goal for the :45 is QUALITY reps of each movement. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 7 Deadlift (75/55)|(45/35) 3 Strict Press 7 Back-Rack Thrusters C. STRENGTH / GYMNASTICS Warm-up (No Measure) FOR RECOVERY 15:00 Stretch & Mobilize as NeededRead more