CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Single-Unders

MIN 2 – :50 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

*In the second round, switch to alt. Plank rotations

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders

MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Workout – HOME

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)