Friday

28
Nov

Friday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

:30 sec Team Bikeā€¦ 2 rds each

into…

3 SETS

5 Push up to pike

10 Air Squats

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Jumping Jacks

:20 Hollow Flutter Kicks

Workout

RX: Metcon (Time)

For Time (in a Team of 3)

300 Double Unders

100 Wall Ball Shots (20/14 lb)

100 Sumo DLHP (75/55)

100 Up Downs

200 Air Squats

100 Push Press (75/55)

100 Cals Bike

100 Lunges

One athlete works at at time. One athlete must hold a plank, superman or a hollow hold.