CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS OF TABATA

16 ROUNDS; :20 ON // :10 OFF* (all movements will be completed 4 times)

MVMT 1 – Bike (or bodyweight Lunges)

MVMT 2 – Hollow Flutter Kicks

MVMT 3 – Bodyweight Split Squats (change lead foot every other round)

MVMT 4 – Front + Lateral DB Raises**

*During the :10 of “rest”, have athletes hold a Glute Bridge-Up

** Front + Lateral Raise = One Front Raise + One Lateral Raise w/LIGHT DBs or Change Plates

Workout

Metcon (Calories)

EVERY 5:00 x 4 SETS

10/10 Single DB Goblet Split Squat (Athlete Choice)

15 Ring Face Pulls

10/10 Single Leg Glute Bridge-Ups

20 Alt. V-Ups

Max Cal Bike in Remaining Time…

(Score is Cals)

Post-Workout Strength

Metcon (Weight)

EMOM x 10 MINUTES*

MIN 1 – 12 Alt. DB Arnold Presses**

MIN 2 – :40 DB OH Hold

*Keep weight Moderate.

**Option to complete Seated or Kneeling.

(Score is Weight)