CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS FOR TIME (4 MIN CAP)

1:00 Bike (Moderate Pace)

12 Alt. Step-Overs (practice the pivot on top of the box!)

10 Sit-ups

8 Push-ups

SPECIFIC WARM-UP (3 MIN CAP)

1 ROUND

8 DB Deadlifts (Light-Moderate)

6 Box Jump Overs

8 V-ups (or tuck-ups w/bent knees)

6 Box Dips

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

ON A 5:00 RUNNING CLOCK…

50/40 Cal. Bike*

then…

AMRAP x 10 MINUTES

10 DB Deadlifts

10 Box Jump Overs

10 V-Ups/Tuck-Ups

10 Box Dips

*If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.
Make note of the time for 50 cals!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

15 Supermans

10/10 Single Leg Box Squats

30 Hollow Flutter Kicks