CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 DBL DB Suitcase or Sumo Deadlifts

:30 Hollow Hold

5/5 Single Arm Strict Press*

5 Scap Push-Ups + :30 Plank Hold

5 Body Weight Good Mornings**

:30 Quad Heel Taps

Workout

“FROSTY THE SWOLEMAN” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

100m DB Suitcase Walk (50/35)|(35/20)

10 DB S2OH

40 Russian Twists

10 DB Bent Over Rows

10 DB Deficit Push-Ups

40 Russian Twists

*Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

1:00 Plank

:30 Hollow Hold

1:00 Quad Heel Taps

(No Measure)