CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold :15 Rest Workout Metcon (5 Rounds for reps) 5 SETS :30 Max Cal. Bike -:15 Rest- :30 DBL KB Front Rack Hold -:15 Rest- :30 Max DBL Russian KBS -:15 Rest- :30 Hollow Hold -:15 Rest-Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. NC60 Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or without weight) 20 Plank Shoulder Taps 3 Wall Walks Skill Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – :45 Single Leg Squat MIN 2 – :45 Wall Walk MIN 3 – :45 Hollow Hold *Goal for the :45 is QUALITY reps of each movement. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 7 Deadlift (75/55)|(45/35) 3 Strict Press 7 Back-Rack Thrusters C. STRENGTH / GYMNASTICS Warm-up (No Measure) FOR RECOVERY 15:00 Stretch & Mobilize as NeededRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups “ Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 20 Jumping Air Squats 400m Run 20 Alt. Step-UpsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND 100m Arms + Hips + ½ Pull Rowing (:03 on the way in) 5 Burpees 8 Alt. DB Snatches Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 16/14 Cal. Row MIN 2 – 15 Sit-Ups MIN 3 – 20 Alt. DB SnatchRead more