CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :40 Cardio of Choice

Min 2 – :30 SeeSaw Bent Over Row

Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Plank*

MIN 2 – :50 Cardio of Choice 1

MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)

MIN 4 – :50 Cardio of Choice 2

MIN 5 – :50 DB Heel Taps

*Round 1: Front Plank (Elbows or Hands)

Round 2: Side Plank (R)

Round 3: Side Plank (L)

Round 4: Reverse Plank

(No Measure)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

2:00 Forward Fold

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (R)

2:00 Frog Stretch

2:00 Saddle Pose

(No Measure)