CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

1 ROUND OF LINE DRILLS:

25’ High Knees

25’ Butt Kickers

25’ Alt. Over the Hurdle*

25’Alt. Frankenstein Kicks

*Lift one leg, with a 90-degree angle in the knee, out to the side and move up and over an imaginary hurdle

AMRAP x 4 MINUTES

3 DB Burpees

4 Scap Push-Ups

5 DB Push Press

6 DB Front Squats

Strength

Metcon (Weight)

3 SETS

12 Slow Single DB Curls

-Rest :30-

12 Alt. Single DB Deficit Push-Ups

-Rest :30-

20 Slow Deadbugs*

*DB Deadbug optional.

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EVERY 3:30 FOR 4 SETS

400m Run

Max DB Man Makers (35/20)|(20/15)

-No Additional Rest b/t Sets-

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES*

P1: 400m Run

P2: Max DB Man Makers (35/20)|(20/15)

*Partner 1 will complete a 400m Run while P2 completes Max Man Makers. Then switch.

(Score is Reps)