Thursday

16
Jan

Thursday

CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Scap Pull-Ups

10 “Perfect Stretch”*

Into…

AMRAP x 6 MINUTES

:30 Jump Rope**

12 KB Sumo Romanian Deadlifts

10 Kipping Swings

24 Alt Reverse Lunges

*Perfect Stretch = Samson Lunge + Hamstring Stretch + Groiner on one side, then switch

**1st Round = Single Unders

2nd Round = Bounding Jumps (Jump Higher)

3rd Round = Penguin Taps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

75 Double Unders

25 Russian KB Swings (70/53)|(53/35)

20 KB Goblet Reverse Lunge

15 Toes to Bar

100m Single KB Suitcase Carry*

*Switch hands at 50m.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)