CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Cardio Choice 1 (RPE 5/6)

10 Alt. Hollow Flutter Kicks

5 Up-Downs

5 KB Deadlifts

Into…

AMRAP x 4 MINUTES

Cardio Choice 2 (RPE 5/6)

10 Alt. Russian Twists

5 Up-Downs

5 Russian KB Swings

Workout – All

3 SETS FOR QUALITY (No Measure)

1:30 Cardio Choice

30 KB Deadlifts (Athlete Choice, Moderate)

20 Up-Downs

1:30 Cardio Choice

30 Alt. Russian Twists

20 Russian KB Swings

-Rest 1:00 b/t Sets-

(No Measure)

Post-Workout Strength – All

3 SETS (No Measure)

20 KB Upright Rows

20 KB Pull-Overs*

-Rest As Needed b/t Sets-

*Complete on Wall Ball or Bench.

(No Measure)