CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power Cleans 10 Mountain Climbers (1 Right + 1 Left = 1 Rep) 11 DB Thrusters 12 Double-Unders (or 24 Single-Unders) Workout “12 DAYS OF NC30” (Time) FOR TIME Day 1 – Burpee Day 2 – Air Squat Day 3 – DB Push Press Day 4 – Push-Up Day 5 – DB Front Squats Day 6 – Ring Rows or DB Bent Over Row Day 7 – DB Deadlifts Day 8 – Sit-Ups Day 9 – DB Hang Power Cleans Day 10 – Mountain Climbers Day 11 – DB Thrusters Day 12 – Double-Unders -18:00 Hard Cap- *Workout flows just like the Holiday song…each...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND (2:30 CAP) 8/6 Cal. Bike @ Easy Pace 10 Plate Deadlifts 6 Alt. Step-Ups 1 ROUND (2:30 CAP) 8/6 Cal. Bike SPRINT 10 Plate Ground to Overhead 6 Box Jumps w/step down Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/6 Cal. Bike 12 Plate Ground to Overhead 6 Box Jumps -Rest 2:00- EMOM x 6 MINUTES MIN 1 – MAX Hollow Hold MIN 2 – MAX Superman HoldRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS OF: 20 Air Squats 10 Up Downs 5 KB Deadlifts Into… 2 ROUNDS OF: 20 Goblet Squats 10 Groiners 5 Russian KBS’s Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 250/200m Row 10 KB Goblet Squats 15 Russian KB Swings 10 Tuck-UpsRead more

CrossFit Mettle and Honor – NCCOMPETERead more