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)