CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 30 Crossbody Mountain Climbers 5/5 Step-Ups 6 Up-Downs 7 Single DB Curl to Press Strength Metcon (Weight) 3 SETS FOR QUALITY 15 Tempo Kneeling Double Arm Landmine Press (31X1)* :45 Plate Gun Hold *Keep weight moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 40-30-20-10 Push Press (95/65)|(65/45) 30-20-10-5 Box Jumps (24/20) 15-15-15-15 Burpees (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 Reverse Lunges MIN 2 – :45 Cal Bike (EZ Pace) MIN 3 – :45 Plate Deadlifts MIN 4 – :45 Cal Bike (Mod Pace) MIN 5 – :45 Plate Ground to Overhead Strength Deadlift (6-6-6) 6-6-6* Deadlift *Start and end heavier than last week. (Score is Weight) Workout Metcon (Weight) EMOM x 4 MINUTES 12/10 Cal Bike Into… EMOM x 3 MINUTES 10 Deadlifts (Athlete Choice)* Into… EMOM x 4 MINUTES 12/10 Cal Bike Into… EMOM x 3 MINUTES 10 Deadlifts *Weight should be moderate-heavy to heavy. (Score is Weight)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) TABATA (8 ROUNDS, :20 ON // :10 OFF) MOVT 1 – Single-Unders* MOVT 2 – Hollow Hold MOVT 3 – Lunge – Lunge – Squat MOVT 4 – Alt. Shoulder Taps * Progress to Double-Unders or practice of Double-Unders Strength Metcon (No Measure) 3 SETS 1:15 Max Banded Curls 1:15 Max Banded Tricep Pull-Downs 1:15 Max Banded Lat Pull-Downs -Rest 1:15 b/t Sets- (No Measure) Workout Metcon (Time) 10 ROUNDS FOR TIME 30 Double Unders 10 DB Goblet Squats (50/35)|(35/20) -Hard Cap 10:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5/5 Single Arm KB DL :30 Hollow Hold 5 Burpees Over KB :30/:30 Single Arm OH KB Hold or Carry 5/5 Single Arm KB Russian Swing Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – 6/6 Slow Hanging Oblique Twists MIN 2 – 7-10 Hang KB Snatches (R)* MIN 3 – 7-10 Hang KB Snatches (L) *Start light and build to workout weight. (No Measure) Workout Metcon (Weight) 4 SETS 10 KB Snatches (R) (53/35)|(35/26) 10 SA KB Russian Swings (R) 10 KB Snatches (L) 10 SA KB Russian Swings (L) 15 Burpees -Rest 1:00 b/t Sets- (Score is Weight)Read more