CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2:00 Easy Cardio

Into…

2-3 ROUNDS

10 Cat Cows

8 Inch Worms + Push-Up

10 Alt. Cossack Squats

8 Dead Bugs

Into…

1:00 Mod Cardio

Into..

2-3 ROUNDS

8 Box Jumps

10 Straight Leg Sit-Ups

8 Up-Downs

10 Lateral Step-Overs

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

20/15 Cal Cardio Choice

20 Russian Twists

15 Sit-Ups

15/12 Cal Cardio Choice

15 Glute Bridge-Ups

10 PVC Over-Unders (24/20)

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

:30/:30 Figure 4 Stretch*

10 SLOW Arm Haulers

*Option for Half Pigeon

-Rest as Needed b/t Sets-

(No Measure)