CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN AMRAP 20 Singles or DUs 8 Scap pull ups 5 Kip swings 10 Ring Rows 10 Cossack squats Workout 45 MIN HARD CAP Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 800m Run -Rest Equal Time- 400m Run -Rest Equal Time- 200m Run -Rest Equal Time- 400m Run -Rest Equal Time- 800m Run (Score is Time)GOAL: GO. These should be 90% from the start. Be mindful of the diminishing rest in the first half of the workout. The turn around from the 200m will be a crucial part of this workout. Can you recover enough to hit a 400m that doesn’t kill your workout. Many athletes will dog the second 400m to recover but if you can push it there, you have about 2:00 to settle down for your final 800m. B. NC60 Warm-up Warm-up (No Measure) 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps 5/5 SA Russian KB Swing 5/5 Alt. KB Arnold Press 50’ OH KB Walk* *Switch arms at 25’....Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single DB Bent Over Row *Add Single DB for 2nd + 3rd rounds. Workout Metcon (AMRAP – Rounds and Reps) 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35)|(35/20) 8 Strict Pull-Ups 6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) Finisher Metcon (Time) FOR TIME 100 Single DB Glute Bridges* *DB rests on the hips. (Score is Time)Read more

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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 5 SETS 500/400m Row* *Perform at or near 1k row pace. Keep all 5 rows within :05 of one another. -Rest 2:00 b/t Sets- (Score is Slowest Time)GOAL: Razor sharp pacing. These should feel difficult each row but not all out. Keep all rows within :05 of one another. You want to be pushing but not redlining. Learn how to keep a high pace that you can recover. After your second row, you need to feel confident that the next three are automatic. If you’re dreading the next three, you mismanaged your pace. B. NC60 Warm-up Warm-up (No Measure) 3 SETS 25ft Toe Walk 25ft Heel Walk 25ft Duck Walk 25ft High Skip Into… 3 SETS 100m Jog* 5 Inch Worm + Push-Up 20 Pike Shoulder Taps *Focus on Shoulders back & down away from the ears,...Read more