Friday

12
Jul

Friday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

FOR QUALITY (5 MIN CAP)

1:00 Slow Pace Bike

10 Good Mornings

10 Side Shuffles

1:00 Moderate Pace Bike

10 Alt. Sit Thrus

10 Reverse Lunges

1:00 Fast Pace Bike

Strength

Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Deadlift

(Score is Weight)

Workout

Metcon (5 Rounds for time)

5 SETS

10 Deadlifts*

15/12 Cal Bike

-1:30 Rest b/t Sets-

*Start light and end moderate-heavy. Increase weight each Set.

(Score is Each Set for Time)