CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Run, Bike or Row 5 Side Plank Rotations/Side 10 Air Squats 10 Bent Over Row Workout Metcon (No Measure) AMRAP x 16 MINUTES FOR QUALITY 18/16 Cal Row :30 Star Side Plank L Side :30 Star Side Plank R Side 20 Air Squats 10 DB Bent Over Rows (No Measure) Workout – HOME Metcon (No Measure) AMRAP x 16 MINUTES 1:30 Bike, Row, Run, Ski, etc. :30 Star Side Plank L Side :30 Star Side Plank R Side 20 Air Squats 10 Backpack Bent Over Rows (No Measure) Optional Finisher Warm-up (No Measure) 3:00-5:00 Yoga Flow Down Dog Up Dog Child’s Pose (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Optional Finisher Metcon (No Measure) NOT FOR TIME 30-20-10 Glute Bridge Ups 10-20-30 Banded Good Morning (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :45 Bike Min 2 – 8/8 DB Single-Leg RDL Min 3 – :45 Plank Strength Deadlift (3RM) ON A 15:00 RUNNING CLOCK… Establish 3RM Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 21-15-9 Cal Bike 15-12-9 Deadlift (275/185)|(225/155) 12-9-6 Strict HSPU (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 5 MINUTES 50 Single Unders 10 Goblet Squats 8 Bodyweight Lunges 8 Up Downs -REST 1:00- AMRAP x 5 MINUTES 20 Double Unders 10 Kip Swings 8 Goblet Step Overs 5 V-Ups :20 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 100 Double Unders 50 Toes to Bar 100 Double Unders 50 DB Box Step-Overs (50/35)|(35/25)/(24/20) (Score is Rounds + Reps) Finisher Metcon (No Measure) 2-3 SETS 10/10 Single Arm DB Rows :30 DB Half Curl Hold (L/R) 10/10 Single Arm OH Tricep Extension (No Measure)Read more