CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS

:15 Lateral Leg Swings (R)

:15 Lateral Leg Swings (L)

:15 Butt Kickers

:15 High Knees

:15 Squat Jumps

:15 Tuck Jumps

-:30 Rest b/t Sets-

Into…

2 SETS

100m Jog

10 Med Ball Front Squats (Athlete Choice)

5 Box Jumps (Athlete Choice)

-:30 Rest b/t Sets-

Workout

“GALENTINES” (Time)

FOR TIME*

50-40-30-20-10*

Double Unders

Sit-Ups

*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”. No additional work in the EVEN rounds.

1 Round of KELLY…

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)|(14/10)

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

60 Double Unders

60 Sit-Ups

400m Team Run

60 Box Jumps (24/20)

60 Wall Balls (20/14)|(14/10)

*P1 works while P2 rests. Split work evenly as needed. Run together.

(Score is Time)

KG WB: (9/6)|(6/5)