CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) IN TEAMS OF 2 (OR SOLO) … 2 ROUNDS P1: 200m Med. Ball Run P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back Extended Warm-up Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 5 Back Squats* MIN 2 – :40 Row** *Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above. **Increase pace each set. (Score is Weight) Workout Metcon (Time) FOR TIME 1500m/1200m Row 20 Back Squats (135/95)|(95/65) 1000m/800m Row 15 Back Squats 500m/600m Row 10 Back Squats -Hard 20:00 Cap- (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 2000m Row 40 Back Squats (135/95)|(95/65) 1500m Row 30 Back Squats 750m Row 20 Back Squats *Partners will switch every 250m. Split Back Squats as needed. (Score is Time)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 HS Walk or HS Hold Play / Practice Min 2 – :40 Hollow Rock or Hollow Hang (No Measure) Workout “KETTLEBELL ROCK” (Time) 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18 Pull-Ups 24 KB Goblet Squats (53/35)|(35/26) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 SA KB Staggered Stance BOR (Left Arm) 10 SA KB Swing (Left Arm) :20 OH KB Hold (Left Arm) 10 V-ups 10 SA KB Staggered Stance BOR (Right Arm) 10 SA KB Swing (Right Arm) :20 OH KB Hold (Right Arm) Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Mixed Grip KB Alt. Lunges 6/6 Single KB Upright Row 1:00 DBL KB FR Hold -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (2 Rounds for time) 2 SETS 800m Run 40 Toes to Bar -Rest 2:00 b/t Sets- -Hard Cap 16:00- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 7/5 Cal Bike 7 Wide Stance Good Mornings 14 Alt. Single DB Front Rack Lunges 7/7 SA Push Press 7 Goblet Front Squat Strength Sumo Deadlift (8-8-6-6) 8-8-6-6 Sumo Deadlift *Build to a moderate weight Workout “THE THREE WISEMEN” (Time) 3 ROUNDS FOR TIME 15 Deadlifts (225/155) 25/20 Cal Bike 35 DB Thrusters (35/20) -20:00 Hard Cap-Read more

CrossFit Mettle and Honor – NCCOMPETERead more