CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Slam Ball Deadlift

20 Alt. Plank Hip Taps

:30 Cardio Choice (EZ-MOD)

INTO…

AMRAP x 4 MINUTES

10 Slam Ball Ground To Overhead

20 Banded Pull-Aparts

:30 Cardio Choice (MOD-HARD)

Workout

Metcon (1 Rounds for calories)

EMOM x 25 MINUTES

MIN 1 – :45 Slam Balls (30/20)|(20/10)

MIN 2 – :45 Russian Twists*

MIN 3&4 – Max Cal Cardio Choice

MIN 5 – Walking Rest

*Option to use Slam Ball.

(Score is Lowest Cals)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Single Arm Banded Distraction (R)

1:00 Single Arm Banded Distraction (L)

1:00 Hanging Partner Shoulder Stretch

2:00 Foam Roll Lats

(No Measure)