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CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 SETS

:30 Bike Easy Pace

:20 Bike Mod Pace

:10 Bike Hard Pace

Into…

2 SETS

10 Box Step Overs

10 Banded Lat Pushdowns

:30 Bootstrap Squats

Into…

2 SETS

10 Box Jump Overs

10 V-Ups or Tuck-Ups

:30 Squat Hold or Wall Sit

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15 Box Jump Overs (24/20)

MIN 2 – 1:00 Wall Sit

MIN 3 – 12/10 Cal Bike

MIN 4 – 1:00 Max Toes to Bar

MIN 5 – Rest

(Score is Total Reps of Toes to Bar)

Post-Workout Strength

Metcon (No Measure)

3 SETS

5/5 Box Pike-Ups Around the Worlds

12 Feet Elevated Glute Bridge-Ups

(No Measure)