CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

:45 Hollow Rocks

– :15 Rest –

:45 Slam Ball Deadlifts

– :15 Rest –

:45 Alt. Skaters

Into …

1 ROUND

:45 SLOW Arm Haulers

– :15 Rest –

:45 Slam Ball Ground 2 Overhead

– :15 Rest –

:45 Shuttle Sprints

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Sit-Ups

4-8-12-16-20…

Slam Balls

1-2-3-4-5…

10m Shuttle Sprint*

*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DB Front Raises

10 DB Lateral Raises

20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)

(No Measure)