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

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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

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (5:00 CAP) 10 Good Mornings 10 Reverse Lunges 10 Step-overs 200m Row Strength Deadlift (6-6-6) 6-6-6* Deadlift *Start moderate-heavy build to heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 12/10 Cal Row 12 Deadlifts (185/125)|(135/95) 12 Box Jump Overs (24/20) (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Ring Rows 8 Kip Swings 8 Tuck-ups 4/4 Single Arm Clean to Press Strength Shoulder Press (6-6-6) 6-6-6* Strict Press *Start moderate-heavy build to heavy. (Score is Weight) Workout Metcon (Time) FOR TIME* 10-9-8-7-6-5-4-3-2-1 Push Press (115/75)|(75/55) 1-2-3-4-5-6-7-8-9-10 Strict Pull-ups *Complete 8 Toes to Bar after each full round. (Score is Time)Read more