CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES (or 3 rounds)

10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling)

25’ Butt Kickers/25’ High Knees

10 Alt. Groiners

*25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)*

*Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

10 MedBall Power Clean

200m Run

10 MedBall Press

Optional Finisher

Warm-up (No Measure)

TABATA, 8 SETS (:20 ON/ :10 OFF)

MOVEMENT 1 – DBL Bicep Curls

MOVEMENT 2 – Russian Twists