CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (10:00 CAP)

5 Inch Worms into Cobra Pose*

10 Alt. Dead Bug

10 Alt. Groiners w/ a Twist**

10 Slow Banded Pull Aparts

*Switch to Push-Ups in Round 2 and Up-Downs in Round 3

**Switch to Lunges in Round 2 and Barbell Lunges in Round 3

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS*

MIN 1 – Alt. Back Rack Reverse Lunges (95/65)|(65/45)

MIN 2 – Sit-Ups

MIN 3 – Up-Downs

MIN 4 – Rest

*1 SET = MIN 1 to MIN 4.

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)

Post-Workout Strength

Metcon (No Measure)

3 SETS

20 Alt. Landmine Rotations

20 Banded Upright Row

20 Banded Face Pulls

-Rest As Needed b/t Sets-

(No Measure)