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CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

CHIPPER-STYLE WARM-UP…

1:00 Calf Stretch on Wall/Rig (:30 Each Leg)

40 Single-Unders

10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)

30 High Singles

10 Calf Raises

20 2 Singles + 1 Double Under

10 Air Squats

10 Double-Unders

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Optional Cool Down

Warm-up (No Measure)

2 SETS

:30/:30 Calf Stretch*

1:00 Cobra Stretch

(No Measure)

*Elevate foot against wall to stretch each calf.