CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1:00 Row

Into…

AMRAP x 4 MINUTES (~2 Rounds)

4 Empty Barbell RDLs

4 Alt. Step-Ups*

4 Kip Swings

4 Ring Rows or Pull-Ups

*At 2:00, switch to Box Jumps

Into…

200m Run

NCFIT Benchmark Workout – Performance

“STAND TALL” (Time)

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (70/47.5)

NCFIT Benchmark Workout – Fitness

“STAND TALL (FITNESS)” (Time)

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)