CrossFit Mettle and Honor – NC30

Extended Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Hollow Rocks

10 Arm Haulers*

:20 Legs Only Bike

:20 Arms Only Bike

:20 Bike (arms + legs)

*In a superman position, slowly sweep the arms from overhead down to the thighs and back up. Remember to keep the arms straight!

SPECIFIC WARM-UP

TABATA; 8 ROUNDS (:20 Work / :10 Rest)

MVMT 1 – Single-Unders

MVMT 2 – High Jump Single-Unders

MVMT 3 – Double Hip Taps*

MVMT 4 – 3 Single-Unders + 1 Double-Under (attempt)

Workout

Metcon (Time)

EVERY 2:00 FOR 8 SETS

16/13 Cal. Bike

30 Double-Unders
Score is fastest time.