CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

5/5 Moose Antlers

8 Scap Pull-Ups

6 Push-Up to Pike

:10/:10 Top and Bottom Ring Dip Hold

Into…

AMRAP x 5 MINUTES

5 Up Down to Target*

5 False Grip Ring Rows

5 V-Ups

*Switch to Burpees halfway through

Skill – Performance

Metcon (No Measure)

1.) 3 SETS

1 Ring Kip Swing

+

1 Hips to Ring

-Rest As Needed b/t Sets-

(No Measure)

2.) 3 SETS

1 Dynamic Ring Swing

+

1 Ring Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

1.) 3 SETS

3 Scap Depressions + Retractions

+

1 Burpee + 2 Kip Swing

-Rest As Needed b/t Sets-

(No Measure)

2.) 3 SETS

1 Kip Swing + 1 Pull-Up

+

1 Rep of 1 Pull-Up + 1 Push-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

“DEVIL ON MY SHOULDERS”* (Time)

FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees

(Score is Time)

*This is a Remix of the NCFIT Classic, Devil In The Details.

Workout – Fitness

“DEVIL ON MY SHOULDERS (FITNESS)”* (Time)

FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees

(Score is Time)

*This is a Remix of the NCFIT Classic, Devil In The Details.

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Alt. Deadbugs w/:02 Pause

MIN 2 – :45 Alt. Banded Crossbody Pull Aparts*

MIN 3 – :45 Child’s Pose

*Arms begin out in front w/palms up. Pull up and diagonally, bringing one hand up and the other down. Hold for a :02, return to center and then switch. Make sure the shoulders are not shrugging up.

(No Measure)