CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges

MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time

MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats

Strength

Metcon (Weight)

3 SETS*

8 Tempo Back Squats (22X1)

8/8 Goblet DB Step-Ups

*Build to a moderate tempo weight.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS ON 4:00 RUNNING CLOCK…

MIN 1-2 – 400m Run (rest remainder)

MIN 3-4 – 20 DB Goblet Reverse Lunges (50/35)|(35/20) + Max DB Slides

(Score is Each 400m Run)

KG DB: (22.5/15)|(15/9)