CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Slam Ball Deadlifts

10 Alt Slam Ball Push-Ups*

12 Bent Over Slam Ball Rows

*Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand.

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 10 DB Floor Press (Athlete Choice)*

MIN 2 – Max Controlled Sit-Ups**

*Building Optional

**Feet weighted down with DB, hands behind the head. Control range of motion up and down.

(Score is Weight)

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

:30 Max Slam Balls (30/20)|(20/10)

4 Turkish Get-Up (L) (Athlete Choice, Moderate)

8 Supported DB or KB Bent Over Row (L)

:30 Max Crossbody Mountain Climbers

4 Turkish Get-Ups (R)

8 Supported DB or KB Bent Over Row (R)

-Rest 1:00 b/t Sets-

(No Measure)

KG SB: (15/10)|(10/5)