CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30 Bottom of Squat Hold (open ankles, hips, quads) 10 1+¼ Squats (1 full squat, then up/down ¼ then up) Workout RX: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (20/14)** 75 Toe To Bar -20:00 Hard Cap- *Work can be completed in any order and broken up by athlete in any way. ** (10’/9′) for M/FSEE STANDARDS HERE: https://wodapalooza.com/workout/2019-2020-indy-oc-wod-4/ SC: Metcon (Time) WZA ONLINE QUALIFIER Week 2 FOR TIME* 150 Wall Balls (14/10)** 75 Toe To Something -20:00 Hard Cap- *Work can be completed in any order and broken up by...
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