CrossFit Mettle and Honor – NCX
Warm-up
Warm-up (No Measure)
Optional to do w/a partner!
2 ROUNDS EACH:
P1: Easy pace on the bike
P2: 1 ROUND OF THE FOLLOWING …
4 Med. Ball Front Squats
6 Alt. Step-Ups
4 Med. Ball Push Press to a target
6 Box Jumps
Workout
Metcon (Time)
FOR TIME*
100 Box Jumps (24/20)
125/100 Cal Bike
150 Wall Balls (20/14)|(14/10)
*Partition reps in any order to complete the workout.
(Score is Time)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
150 Box Jumps (24/20)
200/150 Cal Bike
250 Wall Balls (20/14)|(14/10)
*Partition reps in any order to complete the workout. P1 works while P2 rests, split reps as needed.
(Score is Time)
KG WB: (9/6)|(6/5)
Finisher
Metcon (No Measure)
2 SETS
:30 Side Plank (R)
:30 Side Plank (L)
1:00 Alt. Tuck-Ups
1:00 Plank
-Rest 1:30 b/t Sets-
(No Measure)