CrossFit Mettle and Honor – NCX
Warm-up (No Measure)
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.
Back Squat (5×5)
*Keep weight moderate.
(Score is Weight)
KB Goblet Squat (70/53)|(53/35)
Russian KB Swings
-Hard Cap 12:00-
(Score is Time)