CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS… 20 Mountain Climbers 10 Air Squats 5 Arm Haulers* 2 ROUNDS… 20 Jumping Jacks 10 Alt. DB Sumo Deadlifts 5 Sit Ups 2 ROUNDS… 20 Alt. SA DB Sumo Deadlift High Pulls 10 Lunges 5 Cal Bike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 Alt. DB Snatches 14/12 Cal. Bike 7/7 DB Suitcase Split Squats 14 Tuck-UpsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :20 Single Unders 5 Inch Worms 10 Med Ball Front Squat 1 ROUND :20 Fast Singles 20 Mountain Climbers 10 Med Ball Push Press 1 ROUND :20 Double Under/Practice 10 Groiners 10 Med Ball Thrusters Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 20 Double-Unders or :20 Practice 15 Wall Balls 10 Med. Ball Squat Cleans -Rest 2:00- REPEAT!Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank** Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 15 Up-Downs MIN 2 – 25 Russian Kettlebell Swings MIN 3 – 15 Ring Rows MIN 4 – MAX Plank HoldScore is weight on KB.Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 s/m 10 Alt. Deadbugs 200m Jog 10/10 Split Squats Into … 1 ROUND 1:00 Row @26 s/m 30 Hollow Flutter Kicks 200m Jog 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 400m Run 20 Hollow Rocks 500m Row 20 Alt. LungesRead more