CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3-4 SETS

30 Single Unders

10 Glute Bridge-Ups

10 Air Squats (Slow Descent, Quick Stand)

10 Scap Push-Ups

-Quick :20 Walking Rest b/t Sets-

*From here, move into your demo and review of the Back Squat…demo the full movement then make your focus crystal clear.

Strength

Back Squat (5×5)

5×5*

Back Squat

.

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

KB Goblet Squat (70/53)|(53/35)

Russian KB Swings

Pull-Ups

-Hard Cap 12:00-

(Score is Time)