CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN 3: :45 High Jump Single Unders MIN 4: 20 PVC Deadlifts MIN 5: :45 Double Under/Attempts MIN 6: 20 Reverse Lunges MIN 7: :45 Moderate Sprint on Bike Strength Deadlift (10-10-10-10-10-10) EVERY 1:30 x 6 SETS 10 Deadlift (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 50 Double Unders 15/12 Cal Bike 10 Deadlifts (185/125)|(155/115) 50 Double Unders (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :20 Single DB Overhead Hold 10 Alt. DB Strict Press 10 Up-Downs 10 Box Step-ups Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10 Strict Press MIN 2 – 10 Seesaw Bent Over Row *1 Rep of Seesaw Row = L Row + R Row (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 3 Burpees 5 Push Press (95/65)|(75/55) 7 Box Jump Overs (24/20) -1:00 Rest b/t Sets- *Pick up where you left off. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips Workout Metcon (Time) EVERY 5:00 FOR 5 SETS 15 Toes to Bar 25 Slam Balls (30/20)|(20/10) 400m Run -Rest Remaining Time b/t Sets- (Score is Time) Cool Down Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… 4:00 Foam Roll Lats and Upper Back into… 4:00 of Flow Stretching – Cobra Stretch – Child’s Pose – Pigeon (L/R) (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) **WARM-UP** EMOM x 6 MINUTES MIN 1 – :40 Lunges MIN 2 – :40 Single DB Strict Press MIN 3 – :40 Scap Push-ups MIN 4 – :40 Hollow Hold MIN 5 – :40 Single DB Hammer Curl MIN 6 – :40 Perfect Push-ups Strength Bench Press (10-10-10) 10-10-10 Bench Press (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 25 DB Floor Press (35/25)|(20/15) 25 Walking Lunges 25 Hand Release Push-ups 25 Tuck-ups (Score is Rounds + Reps)Read more