CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round) Workout – HOME Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders or Air Squats MIN 2 – :50 MAX Backpack Lunges MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round) Optional Finisher Metcon (No Measure) “TABATA” 8 ROUNDS (:20 ON / :10 OFF)*...Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1-2-3-4-5…Etc DB Bent Over Row Bench/Box Step-ups Up Down DB Deadlift (below the knee to stand) Strength Metcon (Weight) 5 SETS 1 Deadlift + 1 Hang Power Clean + 1 Power Clean + Front Squat (Score is Weight) Strength – HOME Metcon (Weight) 5 SETS 3 DB Deadlift + 3 DB Hang Power Clean + 3 DB Power Clean + 3 DB Front Squat (Score is Weight) Workout Metcon (AMRAP – Reps) 8 ROUNDS (:20 ON / :10 OFF) MOVT 1 – Hang Power Cleans (115/75)|(95/65) MOVT 2 – Pull-ups MOVT 3 – Box Jump Overs (24/20) *1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds. (Score is Reps) Workout – HOME Metcon (AMRAP – Reps) 8 ROUNDS (:20 ON / :10 OFF) MOVT 1 – DB Hang Power Cleans...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Single DB Thrusters 10 Burpees Over DB (Score is Rounds + Reps) Workout – HOME Optional Finisher Metcon (No Measure) 2-3 SETS 5/5 Arnold Presses 20 Alt. Object Slides 30 Russian Twists (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row, Bike or Run 8/8 Single DB Crossbody DL** 8/8 Single DB Alt. Hang Snatch 8/8 Single DB Strict Press 16 DB Slides (in plank position) Then review each movement in the Workout… 2 ROUNDS :30 Jump Rope (Single Unders, High Single Unders, Double Unders) :30 Slam Ball or DB DL :30 Slam Ball or DB Thruster Workout Metcon (Time) FOR TIME 100 Double Unders 50 Slam Balls (20/15)|(15/10) 50 Walking Lunges 50 Wall Ball w/ SB* 100 Double Unders 40 Slam Balls 40 Walking Lunges 40 Wall Ball w/ SB 100 Double Unders 30 Slam Balls 30 Walking Lunges 30 Wall Ball w/ SB *If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10). (Score is Time) Finisher Metcon (No Measure) FOR...Read more

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