CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Quad Heel Taps

MIN 2 – 15 Glute Bridge-Ups into Max Hold

MIN 3 – :45 Max Mountain Climbers

MIN 4 – 20 Lunges

5 MIN – :45 Max Light Russian Swings

-Then Repeat!-

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7/7 OH Plate Split Squat*

MIN 2 – 14 Half Kneeling Plate Around the Worlds

MIN 3 – 15 Single KB Feet Elevated Crunches

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Jumping Lunges

-Rest :20-

1:00 – Wall Sit

-Rest :20-

1:00 – Alt. Sit-Thrus

-Rest :20-

(Score is Reps)