CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for distance) 3 SETS 5:00 Ski 5:00 Bike 5:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate pace. Match your meters every set. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 20 Plank Shoulder Taps 10 Plank Jump Ins 10 Jumping Squats Into… 3 ROUNDS :30 Row 10 Up down to plate 7 Light Kip → 5 Big Kip → 3 Kipping Pull-up Workout Metcon (Time) 5 ROUNDS FOR TIME 25/22 Cal Row 15 Burpees to Plate 7 Bar Muscle-Ups Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pec Release (L) 2:00 Pec Release (R) 2:00 Child’s Pose C. STRENGTH / GYMNASTICS Snatch Grip Deadlift (3×7) 1. 3×7 Snatch DL* *Pause :01 Above Knee then Continue Pull to Waist Snatch Balance (3×5 (non-heave)) 2. 3×5 Non-Heaving Snatch Balance Snatch Balance (3×3 (heave)) 3....Read more

CrossFit Mettle and Honor – CrossFit Warm-up Workout Metcon (Time) 3 Rounds for time 15 Burpees 10 Med Ball Cleans 30 Med ball sit ups 10 Med ball Cleans 20 Push ups 10 Med Ball Cleans 15 Pull Ups 10 Med Ball Cleans 15 Burpees Weight 20/14Score is combined total of Dubs and Step-UpsRead more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press P2: Spider Lunges, Push-Up to Pike into… 2 ROUNDS P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press P2: Bootstraps, Inch Worms Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 60 Front Squats (135/95)|(95/65) 50 Clean & Jerk 40 Power Snatch 30 Clusters** *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is Squat Clean directly into OH. Cool Down Warm-up (No Measure) 2 SETS 1:00 Scorpion Stretch (L) 1:00 Scorpion Stretch (R) 1:00 Cobra...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 “MOCK” ROUND… 100m Run 8 KB Swings 4 Pull-ups 100m Run Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsIf weather does not permit running, sub 500m row can also bike 0.7 miles Finisher Metcon (No Measure) 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets-Read more