CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6 Cal Bike (Begin at an easy pace then increase each round)

8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)

10 Tuck-Ups

12 Jumping Jacks

14 Alt. Groiners (slow or fast)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 Goblet Lunges

12/9 Cal. Bike

30 Mountain Climbers

12/9 Cal. Bike

30 Sit-Ups