CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Legs only bike

5 Up-Downs + 5 Push-Ups

:30 Arms only bike

10 KB Sumo Deadlift

:30 Bike (arms & legs)

5 Burpees + 10 RKBS

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 15 Burpees

MIN 3 – 20 Russian KBS

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Cardio*

MIN 2 – 15 Burpees

MIN 3 – 20 Russian Backpack Swings

(No Measure)

Optional Finisher

Metcon (No Measure)

TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plank KB Alt. Taps

MOVT 2 – Alt. Glute Bridge Alt. Marches

*Alternate b/t movements 1 & 2 for 8 rounds total.

(No Measure)