CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

4 ROUNDS

4 Burpee Broad Jumps

8 Arm Haulers

4 Bodyweight Good Mornings

8 Alt. Reverse Lunges

Strength

Metcon (Weight)

3 SETS FOR QUALITY

20 Alt. Tempo DB Floor Press (1111)

20 Alt. Tempo DB Bent Over Rows (1111)

20 Slow Deadbugs*

1:00 Bike (EZ Pace)**

*Option to hold Single DB OH.

**Nasal Breathing Only.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Single KB Reverse Lunges (53/35)|(35/26)*

60 Russian KB Swings

60 Sit-Ups

30 Single KB Reverse Lunges

30 Russian KB Swings

30 Sit-Ups

*Athletes can hold KB in Front Rack, Goblet, Suitcase, or OH Position.

(Score is Time)

KG KB: (24/16)|(16/12)