CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS (6:00 CAP)

:30 Bike

5/5 Bulgarian (or floor) Split Squats

5/5 Elevated Curtsey Squats

5 Kip Swings

5/5 Single Arm Ring Rows*

*First round perform Single Arm Ring Rows then switch to regular Ring Rows for the second round.

Strength

Metcon (Weight)

2 SETS

10/10 DB Goblet Bulgarian Split Squats

15/15 Elevated Goblet Curtsey Squats*

-Rest as Needed b/t Sets-

*Stand on a single plate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Walking Lunges

50 Ring Rows

50 Knees to Elbow

25/20 Cal Bike

25 Walking Lunges

25 Ring Rows

25 Knees to Elbow

(Score is Time)