CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30 starting from EZ)

Into…

4 SETS

10 Scap Push-Ups

10 Push-Up to Down Dog

10 Wall Ball Front Squats

10 Wall Ball Push Press

Into…

1:00 Bike (Increase pace every :15 starting from EZ)

Workout

“TRYPTOPHAN” (Time)

7 ROUNDS FOR TIME*

11 Handstand Push-Ups or HR Push-Ups

26 Wall Balls (20/14)|(14/10)

20/15 Cal Bike

*Weight Vest is optional.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Bike*

*Nasal Breathing Only

(No Measure)