CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

FOR QUALITY

1:00 Cardio

20 Plate Hops*

20 Alt. Plank Plate Taps**

10/10 Plate Staggered Stance Deadlift

10/10 Plate Around the World

1:00 Cardio

20 Plate Hops

20 Plate OH Press

20 Plate Bent Over Row

20 Plate Ground to OH

*Use a 15 or 10lb plate for all movements.

**In a plank hold, alternate tapping the plate with hands

Workout – All

Metcon (No Measure)

3 SETS

1:30 Cardio Choice

8/8 DBL DB Single Leg RDL

25 Banded Lat Push-Downs

1:30 Cardio Choice

12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)

25 Banded Hammer Curls

-1:00 Walking Rest b/t Sets-

(No Measure)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)