CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)

2 SETS

:30 Bootstrappers

:30 Groiners

2 SETS

:30 Mountain Climbers

:30 Push-Ups to Pike

2 SETS

:30 Hollow Body

:30 Air Squats

2 SETS

:30 Pike Hold

:30 Russian KB Swings

2 SETS

:30 KB Upright Rows

:30 Slow Goblet Squats

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 HS Walk or HS Hold Play / Practice

Min 2 – :40 Hollow Rock or Hollow Hang

(No Measure)

Workout

“KETTLEBELL ROCK” (Time)

4 ROUNDS FOR TIME

12 Handstand Push-Ups

18 Pull-Ups

24 KB Goblet Squats (53/35)|(35/26)

(Score is Time)