Tuesday

CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

3:00 Row*

Into…

2 ROUNDS

10 Elbow Punches

5 Strict Press

10 Good Mornings

20 Mountain Climbers

Into…

2 ROUNDS

5 Deadlift

4 Muscle Clean

5 BB Kang Squat

10 Lunges**

*Increase pace each minute

**BB optional on the second round

Following the warm-up go into your teaching of the Back Rack Lunge.

Workout

Metcon (Time)

FOR TIME*

2 ROUNDS

40/30 Cal Row

30 Back Rack Lunge (95/65)|(65/45)

30 Sit-Ups

Immediately Into…

2 ROUNDS

20/15 Cal Row

20 Back Rack Lunge

20 Sit-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

2:00 Saddle Pose

(No Measure)