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CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10 Elevated Calf Raises w/:02 pause in bottom stretch

10 Ring Rows

:25 Dead Bar Hang

10/10 Leg Swings (side to side or forward/back)

Into…

AMRAP x 6 MINUTES

100m Run

10 Alt. Plank Rotations

10 Hollow Rocks + 10 Superman Arch Rocks

10 Slam Ball Ground to Overhead (no slamming)

Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Strict Pull-Ups*

MIN 2 – :40 Shuttle Runs**

*Option for Banded Pull-Ups or Weighted.

**Set-Up 25′ or 50′ increments and shuttle between the targets.

(No Measure)

Workout

Metcon (Time)

4 SETS

ON A 4:00 RUNNING CLOCK…

200m Run

16 Slam Balls

12 Pull-Ups

8 Toes to Bar

Max Plank Hold in Time Remaining

-No Additional Rest b/t Sets-

(Score is Total Time in Plank Hold)