CrossFit Mettle and Honor – CrossFit Warm-up Workout Metcon (AMRAP – Rounds and Reps) Breast Cancer WOD 20 min amrap: 4 burpee 6 Hand release push ups 8 alt. lunges 14 sit ups 200m run Optional FinisherRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round Skill Metcon (No Measure) EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. **Build from Moderate to Heavier than Workout Weight. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 3 Muscle-Ups (Bar or Ring) 9 Deadlifts (255/165)|(165/115) 15/12 Cal Bike (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Slow Cat-Cows 2:00 Child’s Pose 2:00 Seal Pose 1:00 Slow Cat-Cows (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps) Post-Workout Strength Metcon (Weight) 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on same side as “back” leg **Switch arms as needed (Score is Weight)Read more