CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Row (Arms Only)

:30 Row (Legs Only)

:30 Row (EZ-Mod)

10 Russian KB Swings

10 Alt Lateral Lunges

10 Scap Pull-Ups

10/10 Leg Swings

into…

1 ROUND

1:00 Row (Mod-Hard)

8 KB High Pull

8 Alt Curtsy Lunges

8 Kip Swings

10/10 Leg Swings

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 16/13 Cal Row

MIN 2 – 14 Alt. KB Goblet Lunges (70/53)|(53/35)

MIN 3 – 12 Toes to Bar*

*Add 2 Reps every round. Ex: 12-14-16-18-20. If you cannot finish the prescribed amount of work within the minute, go back to the previous number.

(Score is Highest Round of Toes to Bar Completed)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

10 Alt. KB Goblet Lunges (70/53)|(53/35)

10 Toes to Bar

*While P1 works through 10 Alt. Lunges + 10 Toes to Bar, P2 accumulates max calories on the Rower. Once P1 finishes, partners will switch.

(Score is Total Cals)

KG KB: (32/24)|(24/16)

Post-Workout Strength

Metcon (No Measure)

3 SETS*

10/10 Single Leg DB Glute Bridge-Up

10 Alt. Plate Around the Worlds

*Athlete Choice for weight on both movements.

-Rest as Needed b/t Sets-

(No Measure)