CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2:00 FOAM ROLL

Lats / Quads / Upper Back

Into…

3 ROUNDS

:30 Dead Hang on Rig*

6 Air Squats + 6 Jumping Squats

6 Up-Down to Down-Dog

*During Round 3, choice to complete Scap Pull-Ups.

Into…

3 ROUNDS

:30 Hollow-to-Arch Kip on Rig

6 Lunge-Lunge-Squat*

6 Ring Rows

*1 Rep = Lunge (R) + Lunge (L) + Air Squat

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Kipping Pull-Ups*

(No Measure)

*Options…

Active Bar Hang

Chin Over Bar Hold

Pausing Beat/Kip Swings

2-For-1 Pull-Ups

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Alternative Weight: (65/45)

KG BB: (42.5/30)|(30/20)

Last Seen: 1/14/20

Optional Finisher

Metcon (No Measure)

3 SETS

1:00 Empty Barbell Quad Smash

15 Empty Barbell Bicep Curls*

*Option for Reverse Grip

(No Measure)