CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

25’ Straight Leg Bear Crawl

10 KB Sumo Deadlifts

10 Russian KB Swings

14 Deadbugs

Strength

Metcon (No Measure)

3 SETS ON A 10:00 RUNNING CLOCK…

7 Sumo Deadlifts*

7/7 Single Leg Glute Bridges

14 Slow Deadbugs

*Final weight should be the starting weight for workout.

(No Measure)

Workout

Metcon (Weight)

EVERY 5:00 x 4 SETS

7 Sumo Deadlift (Athlete Choice)*

20 Weighted Plate Sit-Ups (25/15)|(15/10)

20 Feet Elevated Glute Bridges

1:00 Side Plank (R)

1:00 Side Plank (L)

*Start Moderate and end Moderate-Heavy.

(Score is Weight)