CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 Scap Push-Ups + 10 Plank Shoulder Taps

MIN 2 – 5/5 Single Arm Ring Rows + Tuck Hold in remainder of time

Strength

Metcon (Weight)

3 SETS

ON A 3:00 RUNNING CLOCK…

10/10 Split Stance DB Press*

15 Banded Tricep Pushdowns

Max Reps Alt. Deadbugs in Time Remaining

-Rest 1:00 b/t Sets-

*Start with a light weight and build to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES*

10 Push-Ups

15 Ring Rows

20 Sit-Ups

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)