CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Up Downs

10 Ring Rows

:30 Banded Lat Push-Downs

:15 Bottom of Ring Hold

Into…

2 ROUNDS

10 Burpees

10 Scap Pull-Ups

:30 Banded Lat Pull Downs

:15 Top of Ring Hold

Skill – All

ON A 15:00 RUNNING CLOCK… (No Measure)

Practice Ring Muscle-Ups *

*Option to practice Pull-Ups/ Chest to Bars.

(No Measure)

Workout – Performance

“DEVIL ON MY SHOULDERS”* (Time)

FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees

(Score is Time)

*This is a Remix of the NCFIT Classic, Devil In The Details.

Workout – Fitness

“DEVIL ON MY SHOULDERS (FITNESS)”* (Time)

FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees

(Score is Time)

*This is a Remix of the NCFIT Classic, Devil In The Details.

Optional Cool Down

1-2 SETS (No Measure)

10/10 Seated Single Leg Lifts

:25 Tricep Smash + :25 Lat Stretch*

:45 EZ Bike (Nasal Only Breathing)

*Place bar on rack at chest level.

-Rest as Needed b/t Sets-

(No Measure)