CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND OF LINE DRILLS: 25’ High Knees 25’ Butt Kickers 25’ Alt. Over the Hurdle* 25’Alt. Frankenstein Kicks *Lift one leg, with a 90-degree angle in the knee, out to the side and move up and over an imaginary hurdle AMRAP x 4 MINUTES 3 DB Burpees 4 Scap Push-Ups 5 DB Push Press 6 DB Front Squats Strength Metcon (Weight) 3 SETS 12 Slow Single DB Curls -Rest :30- 12 Alt. Single DB Deficit Push-Ups -Rest :30- 20 Slow Deadbugs* *DB Deadbug optional. -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) EVERY 3:30 FOR 4 SETS 400m Run Max DB Man Makers (35/20)|(20/15) -No Additional Rest b/t Sets- (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 14 MINUTES* P1: 400m Run P2:...Read more

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CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2 – PVC Pass Thru** *Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders **PVC Pass Thru changes each round: 1st = PVC Pass Thru 2nd = Single Arm (R) Strict Press w/ DB 3rd = Single Arm (L) Strict Press w/ DB 4th = Alt. DB Snatches Workout Metcon (Time) FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 80 Double Unders 40 Power Snatch (95/65)|(65/45) 20 Burpees (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 160 Double Unders 80 Power Snatch (95/65)|(65/45) 40 Burpees *Run to be completed together, each...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20’ Bear Crawl 10 Alt. Tuck-ups 20 Piked Shoulder Taps 10 Seesaw DB Strict Press Strength Push Press (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Push Press* *Moderate-heavy for all sets (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Push Press (95/65)|(65/55) 1:00 – Up-Downs 1:00 – Front Rack Reverse Lunges 1:00 – Hollow Body Hold (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 10 Step-Ups 10 Clean Grip Deadlifts 10 Good Mornings 20 Elbow Punches Strength Hang Power Clean (9-7-7-5) 9-7-7-5 Hang Power Clean *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (10 Rounds for time) EVERY 1:15 x 10 SETS 7 Hang Power Cleans (135/95)|(95/65) 10 Box Jump Overs (24/20) (Score is Each Set for Time)Read more