CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND of Line Drills

25’ Walking Quad Stretch (with hands, pull one heel towards the glute)

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Single Foot Hop (L/R)

Grab a LIGHT pair of DBs and immediately dive into …

2 ROUNDS*

4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs

4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull

100m Jog → 100m Jog

4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 7 Burpee Box Jump Overs

MIN 2 – 14 DBL DB Snatch

MIN 3 – 200m Run

MIN 4 – 14 DB Deficit Push-Ups