CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 SETS

10 Bootstrappers

10 Alt Groiners

10 Alt Samson Lunges

Into …

AMRAP x 5 MINUTES

10 Slam Ball Deadlifts

10 Slam Ball Lunges

10 Slam Ball Push Press

20 Weighted Deadbugs (w/ Slam Ball)

Strength

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)

MIN 2 – Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)

MIN 2 – Row or Bike, Moderate Effort

(No Measure)

Optional Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Rebound w/ Nasal Breathing*

*Lay on your back and breathe!

(No Measure)