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CrossFit Mettle and Honor – NCX
Warm-Up
Warm-Up (No Measure)
200m Jog
Into…
2 ROUNDS
5 Bootstrappers
10/10 KB Suitcase Deadlifts
15 Glute Bridges
20 Deadbugs
Into…
1 ROUND
10/10 KB Deadlifts
:10/:10 KB Suitcase Hold
15 Sit-Ups
10/10 SL Glute Bridge
Extended Warm-up
Metcon (No Measure)
2-3 SETS
20 Banded Pull Throughs
20 Alt. Banded Deadbugs
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 5:00 RUNNING CLOCK…
200m KB Suitcase Carry (70/53)|(53/35)
30 Russian KB Swings
Max Sit-Ups w/Time Remaining
-Rest 1:00 b/t Sets-
(Score is Total Reps of Sit-Ups)
KG KB: (32/24)|(24/16)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
200m KB Suitcase Carry (70/53)|(53/35)
75 Russian KB Swings
40 Synchro Sit-Ups
*Both partners walk with their own KB. Must both be walking and holding at the same time. If one partner stops, the other must stop. One partner works at a time on Swings, while other partner does a Deadhang. Partners complete Sit-Ups synchronized for 40 reps total.
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)