CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 1:00 Singles 10 Pike to Push Up 15 Good Mornings :30 Singles 20 Alt. DB Sumo Deadlifts 20 Reverse Lunges Strength Metcon (Weight) 5 SETS* 8 Sumo Deadlift 6/6 Explosive Bulgarian Split Squats** *Keep weight Moderate-Heavy. **Option to use two light DB’s in the suitcase position. -Rest As Needed b/t Sets- MUST USE DOUBLE OVERHAND GRIP (Score is Weight) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups-12 MIN HARD CAP-Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 10 Single Ring Ring Row 10 Slow Deadbugs Into… 2 ROUNDS 7 Knee Push-Ups or Push-Ups 7 Ring Row (Mod difficulty) :30 Hollow Hold Into… 2 ROUNDS 5 Hand Release Push-Ups 5 Ring Rows (Mod+ difficulty) 10 Tuck-Ups Strength Metcon (Weight) 15-12-10-10 Incline DB Bench Press -Immediately into- 25 Banded Chest Flyes -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 15-20 Hand Release Push-Ups MIN 2 – :40 Max Sit-Thrus MIN 3 – 15-20 Ring Rows MIN 4 – :40 Max Tuck-Ups (Score is Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 50m High Knees 50m Butt Kickers 5/5 Single Arm Russian KBS 5/5 Single Arm Ring Row 10 Alt. Deadbugs 10 Alt. Quad Bird Dogs Strength Metcon (No Measure) EVERY 3:00 x 4 SETS 5-7 Strict Chin-Ups 15/15 SA Banded Rows (No Measure) Workout Metcon (1 Rounds for time) 6 SETS 200m Run 15 Russian KB Swings (53/35)|(35/26) 10 Pull-Ups -Rest 1:00 b/t Sets- (Score is Slowest Set) KG KB: (24/16)|(16/12)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) Optional to do w/a partner! 2 ROUNDS EACH: P1: Easy pace on the bike P2: 1 ROUND OF THE FOLLOWING … 4 Med. Ball Front Squats 6 Alt. Step-Ups 4 Med. Ball Push Press to a target 6 Box Jumps Workout Metcon (Time) FOR TIME* 100 Box Jumps (24/20) 125/100 Cal Bike 150 Wall Balls (20/14)|(14/10) *Partition reps in any order to complete the workout. (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 150 Box Jumps (24/20) 200/150 Cal Bike 250 Wall Balls (20/14)|(14/10) *Partition reps in any order to complete the workout. P1 works while P2 rests, split reps as needed. (Score is Time) KG WB: (9/6)|(6/5) Finisher Metcon (No Measure) 2 SETS :30 Side Plank (R) :30 Side Plank (L) 1:00 Alt. Tuck-Ups 1:00 Plank -Rest 1:30 b/t Sets-...Read more