CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Optional Finisher Metcon (No Measure) NOT FOR TIME 30-20-10 Glute Bridge Ups 10-20-30 Banded Good Morning (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6 Strict HSPU (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8 Goblet Step Overs 5 V-Ups :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 100 Double Unders 50 Toes to Bar 100 Double Unders 50 DB Box Step-Overs (50/35)|(35/25)/(24/20) (Score is Rounds + Reps) Finisher Metcon (No Measure) 2-3 SETS 10/10 Single Arm DB Rows :30 DB Half Curl Hold (L/R) 10/10 Single Arm OH Tricep Extension (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 20 Cal Bike or 2:00 Run, Bike or Row -Into- 3 ROUNDS 7/7 Single Arm DB High Pulls 7/7 Single Arm DB Strict Press 25’/25’ Single Arm Overhead DB Walk -Dumbbells away and barbells come out- SPECIFIC WARM-UP 1 ROUND 10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top 10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs 1 ROUND 10 Push Press 10 Glute Bridges 1 ROUND 10 BB Push Press w/ (:01) Pause at the top 10 Up Downs Workout Metcon (Time) FOR TIME 100 Push Press (135/95)|(95/65)* *Every time you break 10 Up-Downs (Score is Time)Read more