Friday

29
Mar

Friday

CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

FOR TIME: (5 MINUTE CAP)

1 Round

1:00 Run/Bike

12 Up Downs

10 Push-ups

10 Tuck-ups

:30 Push-up Plank

1 Round

1:00 Run/Bike

12 Burpees

10 Push-ups

10 Tuck-ups

:30 Elbow Plank

Strength

Metcon (Weight)

4 SETS

5 Strict Knees 2 Chest + 10 Kipping Knees 2 Chest

8 Push Press (Building)*

1:00 Plank Hold

*Push Press must come from the floor.

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

15 Slow Tuck-Ups

10 DB Push Press (w/ Slow Lower to Shoulder)

1:00 Plank Hold

(Score is Weight)

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

12/10 Cal Bike

10 Toes 2 Bar

8 Push Press (135/95)|(95/65)

6 Burpee Over Bar

(Score is Each Set for Time)

Workout – HOME

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

:45 Sprint Run, Bike or Row

10 V-Ups

10 DB Push Press

10 Burpees

(Score is Each Set for Time)