CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the Right Hand & KB in Left Hand AMRAP X 10 MINUTES :30 Bar Hang :30 Cross Body Hold :30 Farmer Carry :30 Front Rack Squat Hold Workout RX: Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps (30/24) *2″, 4″ or 6″ Deficit SC: Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps (24/20) *2″, 4″ or 6″ Deficit BG: Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 40 Walking Lunges 20 Knee...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) 3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on ground. Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRX 45/35 SC 35/15 Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Foam Rolling Upper Back 3:00 Foam Rolling QuadsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBS Workout Metcon (Time) 3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) With one LIGHT dumbbell … 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges 6 Cal. Bike (Pace for the workout) 5/5 Upright High Pull + Punch* 10 Alt. Lunges w/DB (experiment how to hold the DB) 4 Cal. Bike SPRINT (not the pace for the workout) 5/5 DB Muscle Snatch Workout Metcon (Time) FOR TIME* 40-30-20-10 Alt. DB Snatch Alt. Single DB Lunges** *10 Cal Bike After Every Full Set **Athlete can hold DB any way -15:00 Hard Cap-Read more