CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1-2 ROUNDS (5 MIN CAP)

20 Med. Ball Toe Touches*

4 Medicine Ball Deadlifts

20 Single-Unders → Double-Unders

4 Medicine Ball Deadlift + Shrugs

:20 Hollow Rock → 10 Tuck-Ups

4 Medicine Ball Power Cleans

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

50 Double-Unders

20 Medicine Ball Power Cleans

15 Tuck-Ups

Optional Finisher

Metcon (No Measure)

2-3 SETS

30 Russian Twists

15/15 Side Hip Raises

1:00 Glute Bridge Hold