CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

5 Inch Worms + Push-Up

5 Cal Bike or 30 Jumping Jacks

10 Alt. Groiners

Into…

AMRAP x 2 MINUTES

5 Burpees

5 Cal Bike or 30 Mountain Climbers

10 Lunges

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)

MIN 2 – 12 Back Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Front Rack Split Squats (R)

MIN 2 – 12 DB Front Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 FOR 5 SETS

15/12 Cal Bike

12 Back Rack Reverse Lunges (155/105)|(115/75)

(Score is Each Round for Time)

Workout – HOME

Metcon (5 Rounds for time)

Every 2:30 FOR 5 SETS

50 Double Unders

16 DB Reverse Lunges

(Score is Each Round for Time)