CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Cat/Cows

6 Up-Downs

4 Jefferson Curls

6 Glute Bridge-Ups (option for single leg)

Into…

2-3 ROUNDS

1:00 Bike

6 Banded PVC Deadlifts*

3/3 Single Leg RDL

*Band is attached low on a post. Put the PVC through it. Step back to create tension. Pull the arms towards the legs, bringing the PVC in contact with the quads. Perform 6 Deadlifts, keeping the PVC in contact with the legs the entire time.

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 6 Deadlift*

MIN 2 – :20 Bike Sprint

*Start Moderate and build beyond workout weight.

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 6 Up-Downs Over the Bar + 4 Deadlifts (275/185)|(185/135)

MIN 2 – 15/12 Cal Bike

MIN 3 – Rest

(Score is Weight)

KG BB: (275/185)|(185/135)