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

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

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