CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :15 Knee to Chest Walk :15 Toe Walk :15 Heel Walk :15 High Knees :15 Butt Kickers :15 High Skips Workout Metcon (Time) EVERY 5:00 FOR 5 SETS 15 Toes to Bar 25 Slam Balls (30/20)|(20/10) 400m Run -Rest Remaining Time b/t Sets- (Score is Time) Cool Down Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… 4:00 Foam Roll Lats and Upper Back into… 4:00 of Flow Stretching – Cobra Stretch – Child’s Pose – Pigeon (L/R) (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) **WARM-UP** EMOM x 6 MINUTES MIN 1 – :40 Lunges MIN 2 – :40 Single DB Strict Press MIN 3 – :40 Scap Push-ups MIN 4 – :40 Hollow Hold MIN 5 – :40 Single DB Hammer Curl MIN 6 – :40 Perfect Push-ups Strength Bench Press (10-10-10) 10-10-10 Bench Press (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 25 DB Floor Press (35/25)|(20/15) 25 Walking Lunges 25 Hand Release Push-ups 25 Tuck-ups (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (5 MINUTE CAP) 30 Jumping Jacks 20 Lateral Hops Over Barbell 10 Barbell Deadlifts 10 Front Rack Lunges Strength Metcon (Weight) 6 SETS ON A 12:00 CLOCK… 2 Hang Power Clean + 1 Power Clean + 1 Front Squat (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 800m Run 20 Power Cleans (135/95)|(95/65) (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS (:20 ON / :10 OFF)* MVMT 1 – Tuck-Ups*** MVMT 2 – KB Suitcase Deadlifts MVMT 3 – Air Squats** *1 Set = 1 round of Tuck-Ups, KB DL, & Air Squats **Option to progress to V-Ups for the 3rd round ***Option to progress to KB Goblet Squats for the 3rd round Strength Metcon (Weight) 3 SETS 200m KB Suitcase Carry 10/10 SA Russian KB Swing 20 Heel Taps Over KB -Rest 1:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 20 Russian KB Swings (53/35)|(35/26) 20 Goblet Squats 20 Toes to Bar (Score is Rounds + Reps)Read more