CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

3:00 Bike*

Into…

2 ROUNDS

10 Reverse Lunges

7/7 DB Russian Swing

5/5 DB Upright Row

Into…

2 ROUNDS

10 Jumping Lunges

7/7 DB Hang Power Clean

5/5 DB Overhead Press From Split**

*Increase pace each minute: start easy, increase to moderate, then moderate-hard.

**In a split stance position, press from shoulder to OH.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Alt. DB Hang Split Snatch (50/35)|(35/20)

12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)