CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

:45 Cardio

8 Samson Lunges

8 Scap Pull-Ups

8 Scap Push-Ups

8 Slow Deadbugs

Into…

AMRAP x 5 MINUTES

:45 Cardio

8 Lateral Step Overs

8 Banded Lat Pushdown

8 Banded Face Pull

16 Slow Alt. Shoulder Taps

Workout – All

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – :50 Cardio Choice

MIN 2 – :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice, Moderate)

MIN 3 – :50 Dips*

MIN 4 – :50 DB Pull-Over**

MIN 5 – :50 Static Hold***

*Complete on Rings or Box.

**Complete on Floor or Wallball.

***Static Hold Options:

HS Hold

Banded Deadbugs

Dead Hang From Rig

Plank Hold

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)