CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 BW Good Mornings

20 Alt. BW Lunges

Into…

2 ROUNDS

10/10 SL Glute Bridge

5/5 Turkish Sit-Ups *light DB/KB

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Russian KB Swing

2:00 MAX DB/KB Goblet Alt. Reverse Lunges

2:00 MAX DB/KBTurkish Get-Up*

*Switch arms every repetition

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Ups*

*Switch arms at the 1:00 point

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pulls

30 Flutter Kicks

8/8 1/2 Kneeling Strict Press

(No Measure)