CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups Workout Metcon (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 800M Run In the remaining time, immediately into … AMRAP of… 10 Push-Ups 20 Russian KBS 30 Double Unders Optional Finisher Warm-up (No Measure) 2-3 SETS 8/8 Single Arm KB Floor Press 10/10 KB Side Bends 8/8 Single Arm KB Bent Over RowRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into… AMRAP x 3 MINUTES (high intensity) 10 Air Squats 8 Sit Ups 6/6 DB Suitcase Deadlifts Workout Metcon (Time) FOR TIME 1-2-3-4-5-6-7-8-9-10 DBL DB Deadlift 10-9-8-7-6-5-4-3-2-1 V-Ups -16:00 Hard Cap-Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Slam Balls :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 12 Slam Balls 12 Sit-Ups 12 Air Squats 300/250m Row Optional Finisher Warm-up (No Measure) 2-3 SETS 10 Alt. Leg Lifts Over Slam Ball 10/10 Clam ShellsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-Read more