CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

2x25ft Shuttle Runs or 50m Run

10 Glute Bridge Ups

5 Empty BB RDL

Into…

AMRAP x 5 MINUTES

10 Toe Touch + Jumping Jack

5/5 Single Leg RDL

5 Vertical Jumps

Strength

Deadlift (5-5-5*)

*Start light and build to light-moderate. This is Deload Week.

(Score is Weight)

Week 10 of 11

Workout

Metcon (AMRAP – Reps)

8 SETS (:20 ON/ :10 OFF)

MOVT 1 – DBL KB Deadlift (53/35)|(35/26)

MOVT 2 – Box Jumps (24/20)

MOVT 3 – Russian KB Swing

MOVT 4 – Alt. KB Goblet Step-Ups

*1 SET= MOVT 1-MOVT 4.

(Score is Total Reps)

KG KB: (24/16)|(16/12)