CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 SETS

10 Calf Raises

10/10 Leg Swings

10 Cat/Cow

Into…

2 SETS

5/5 Ankle Circles

10 Alt. Groiners

10 Alt. Deadbugs

Into…

2 SETS

30 Single Unders

5/5 Single Leg Good Mornings

10 Sit-Ups

Workout

“UNLUCKY ANNIE” (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES*
50-40-30-20-10
Double Unders
Sit-Ups

(Score is Rounds + Reps)

*Once you finish the round of 10, start back at 50.
NOTE: New Benchmark

Finisher

Metcon (No Measure)

1.) EMOM x 8 MINUTES

MIN 1 – Max DB Curls (Athlete Choice)

MIN 2 – Max DB Bent Over Reverse Flyes (Athlete Choice)

(No Measure)

-Rest 2:00 b/t Part 1 & Part 2-

2.) Group Mobility!

5:00 Mobility Options…

Foam Rolling

Couch Stretch

KB Horn Calf Smash

Frog Pose

90-90 Hip Rotations

Banded Ankle Distraction

(No Measure)