CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cardio Choice 1 RPE 4/5

5 Inchworms + Down Dog

10 Alt. Cossack Squat

5/5 Shoulder CARs*

10 Alt. Deadbug

Into…

2-3 ROUNDS

:45 Cardio Choice 2 RPE 4/5

10 Single DB Crush Curl

10 Alt. DB Halo

10 Single DB Floor Press

10 Wtd Sit-Ups

*Keeping the arm straight with palm facing in, raise the arm overhead. Once you reach the top, your palm faces out as you bring the arm behind while keeping it in line with your torso circling back to the starting position.

Workout – All

Metcon (No Measure)

AMRAP x 30 MINUTES

40/30 Cal Cardio Choice

30 Sit-Ups

20 Alt. DB Curls (Athlete Choice, Mod)*

20/15 Cal Cardio Choice

15 Sit-Ups

15 DB Floor Press

*Any variety for 20 DB reps (10 each arm) or 10-15 single object curls (ez bar, barbell, etc.)

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)