CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ Bike

8 Air Squats (stretch at bottom)

8 Hang Muscle Cleans w/Empty Barbell

8 Ring Rows

Into…

1 ROUND

:45 Mod Bike

6 Narrow Stance Squats

6 Hang Power Cleans w/Empty Barbell

6 Jumping Pull-Ups

Into…

1 ROUND

:30 Fast Bike

4 Power Cleans w/Empty Barbell

4 Front Squats w/Empty Barbell

4 Jumping Pull-Up Negatives

Extended Warm-Up – All

Metcon (No Measure)

EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:

Narrow Stance Air Squats

Alt. Heel Elevated Pistols

Alt. Plate Weighted Pistols

Single Leg Box Lowers

Single Leg Box Squats

Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

Workout – Performance

“NCFIT GIRLS” (Time)

3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original ‘Nasty Girls’

Workout – Fitness

“NCFIT GIRLS (FITNESS)” (Time)

3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original ‘Nasty Girls’

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

5/5 Ankle Deep Lunge Ankle Mobilization

5 Jefferson Curls

1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)