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CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

200m Jog

Into…

2 ROUNDS

5 Bootstrappers

10/10 KB Suitcase Deadlifts

15 Glute Bridges

20 Deadbugs

Into…

1 ROUND

10/10 KB Deadlifts

:10/:10 KB Suitcase Hold

15 Sit-Ups

10/10 SL Glute Bridge

Extended Warm-up

Metcon (No Measure)

2-3 SETS

20 Banded Pull Throughs

20 Alt. Banded Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 5:00 RUNNING CLOCK…

200m KB Suitcase Carry (70/53)|(53/35)

30 Russian KB Swings

Max Sit-Ups w/Time Remaining

-Rest 1:00 b/t Sets-

(Score is Total Reps of Sit-Ups)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

200m KB Suitcase Carry (70/53)|(53/35)

75 Russian KB Swings

40 Synchro Sit-Ups

*Both partners walk with their own KB. Must both be walking and holding at the same time. If one partner stops, the other must stop. One partner works at a time on Swings, while other partner does a Deadhang. Partners complete Sit-Ups synchronized for 40 reps total.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)