CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 12-10-8 Strict Pull-ups Thrusters (95/65)|(65/45) -2:00 Rest- 12-10-8 Strict Pull-ups Thrusters (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups 8 Sit-ups Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade Rows (35/25)|(25/15) 30/25 Cal Row 400m Run 50 Tuck-ups (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Up-Downs MIN 3 – :40 Good Mornings Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (1111) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 12/10 Cal Bike 10 Deadlifts (135/95)|(95/65) 10 Slam Balls (20/10) 12/10 Cal Bike 10 Deadlifts 10 Burpees (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Bootstrappers 5 Push Up to Pike 10 Goodmornings (bar or pvc) 5 Burpees Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5-Rep Deadlift* *Build past workout weight with perfect mechanics. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlift (225/155) 15 Burpees Over Bar (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY* 1:00 Slow Bike, Walk, or Row 4:00 of Flow Stretching 1:00 Slow Bike, Walk, or Row *Nasal Breathing Only. Suggested Flow… (No Measure)Read more