CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (5 MINUTE CAP) ROUND 1: :30 Row (Arms only) 5/5 Single Arm Ring Rows 10 Tempo Air Squats (33×1)* ROUND 2: :30 Row (Legs only) 5/5 Single Arm Ring Rows 10 Air Squats ROUND 3: :30 Row (Arms & Legs) 10 Ring Rows 10 Jumping Squats Workout Metcon (5 Rounds for reps) EVERY 2:30 FOR 5 SETS 14/10 Cal. Row 10 Ring Rows Max Wall Balls in remaining time -Rest 1:00 b/t Sets-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges 10 KB Top ½ Deadlift* → 10 Russian KBS 8 Scap Push-Ups → 8 Knee Push-Ups Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – Max KB Goblet Alt. Reverse Lunges MIN 2 – Max Push-Ups MIN 3 – Max Kettlebell Swings Optional Finisher Warm-up (No Measure) 2-3 SETS 20 Glute Bridge-Ups 15/15 Side Plank RaisesRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB Deadlifts 15 Sit-Ups 10 DB Hang Power Cleans 15 Up-DownsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 200m Jog Immediately into … 8 ROUNDS, :20 ON / :10 OFF Movement 1 & 5 – Air Squats Movement 2 & 6 – High Knees (in place) Movement 3 & 7 – Alt. Step-Ups Movement 4 & 8 – Butt kickers (in place) Workout Metcon (Time) 3 ROUNDS FOR TIME 50 Air Squats 400m Run 20 Box Jumps -18:00 Hard Cap-Read more