Announcements

Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP!

CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES* (:40 ON // :20 OFF)

MIN 1 – EZ Bike → Mod Bike

MIN 2 – Bodyweight Lunges → KB Goblet Lunges (Light)

MIN 3 – Inch Worm + Push-Up → Push-Up to Pike

MIN 4 – Alt. Groiners → Alt. Cossack Squats

*Progress to the second movement in the round 2 of the EMOM

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

16 Alt. KB Goblet Lunges (53/35)|(35/26)

14 Hand Release Push-Ups

12/10 Cal Bike

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (Weight)

3 SETS

8/8 KB Goblet Front Foot Elevated Split Squats

12/12 Single Arm KB Floor Press

-Rest as Needed b/t Sets-

(Score is Weight)