CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide :20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up 10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats Workout “THE 1500” (3 Rounds for time) 3 SETS 500m Row -2:00 Rest b/t Sets- Optional Finisher Metcon (No Measure) 3 SETS 5/5 Single Leg Glute Bridge-Ups 20 Hollow RocksRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 15 High Knees 15 Butt Kickers 7/7 Forward + Back Leg Swings (L/R) Into… 3 ROUNDS (R1 → R2 → R3) 7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings 5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows 5 Updowns → 5 Burpees → 5 Burpee to a plate – 7:00 Time Cap – Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 21 Kettlebell Swings 15 Ring Rows 9 Burpees to a plate -15:00 Hard Cap-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) :45 Row → :45 Row → :45 Row 10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”* 10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press Workout Metcon (Time) FOR TIME 30-20-10 Cal. Row DB Thrusters -12:00 Hard Cap- Optional Finisher Metcon (No Measure) 2-3 SETS 10 DBL DB Bicep Curls 15 Single DB Overhead Tricep ExtensionRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1-2 ROUNDS (5 MIN CAP) 20 Med. Ball Toe Touches* 4 Medicine Ball Deadlifts 20 Single-Unders → Double-Unders 4 Medicine Ball Deadlift + Shrugs :20 Hollow Rock → 10 Tuck-Ups 4 Medicine Ball Power Cleans Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 50 Double-Unders 20 Medicine Ball Power Cleans 15 Tuck-Ups Optional Finisher Metcon (No Measure) 2-3 SETS 30 Russian Twists 15/15 Side Hip Raises 1:00 Glute Bridge HoldRead more