CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Run, Bike or Row

5 Side Plank Rotations/Side

10 Air Squats

10 Bent Over Row

Workout

Metcon (No Measure)

AMRAP x 16 MINUTES

FOR QUALITY

18/16 Cal Row

:30 Star Side Plank L Side

:30 Star Side Plank R Side

20 Air Squats

10 DB Bent Over Rows

(No Measure)

Workout – HOME

Metcon (No Measure)

AMRAP x 16 MINUTES

1:30 Bike, Row, Run, Ski, etc.

:30 Star Side Plank L Side

:30 Star Side Plank R Side

20 Air Squats

10 Backpack Bent Over Rows

(No Measure)

Optional Finisher

Warm-up (No Measure)

3:00-5:00 Yoga Flow

Down Dog

Up Dog

Child’s Pose

(No Measure)