CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead Presses 10 Slam Ball Ground to Overhead Workout Metcon (AMRAP – Reps) AMRAP x 3 MINUTES Max Push-Ups (Hand Release Optional) -Rest 1:00- AMRAP x 3 MINUTES 12 Alt. Jumping Lunges 12 Ring Rows -Rest 1:00- AMRAP x 3 MINUTES Max Slam Balls Optional Finisher Warm-up (No Measure) 2-4-6-8-10-8-6-4-2 DB Bicep Curl to Press Alt. V-UpsRead more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad Jumps Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 500m Row 30 Up-Downs 20 Hang Power Clean (95/65) 10 Push-ups -2:00 Rest b/t Sets- Strength Metcon (No Measure) 3 SETS (2:00 ON/ 1:00 OFF) 20 Plate Bicep Curls (25/15) 50ft Gun WalkComplete the strength after the workout!Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 QUICK ROUNDS — Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double Unders Workout RX: Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbells SC: Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 20-lb/15-lb dumbbellsRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Play a Game! Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 15 MINUTES P1 – Row for Cals P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Plate G2OH -Rest 2:00- AMRAP x 15 MINUTES P1 – Bike for Cals P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats *In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories. Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow StretchingRead more