CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Jog

5 Inch Worms

5/5 SA Supported DB Bent Over Rows

10 Alt. SDB Around the Worlds

10 Glute Bridges

into…

2 ROUNDS

100m Suitcase Carry

5 Up-Downs

5/5 SA Upright Rows

10 SDB Curls

10 Alt. Lunges

Workout – All

AMRAP x 25 MINUTES (No Measure)

100m DB Suitcase Carry (Athlete Choice, Moderate)*

10/10 Single Arm Supported DB Rows

20 DB Glute Bridge-Ups

100m Run (Easy Pace)

10 Reps of ‘Lunge-Lunge-Up-Down**

20 Single DB Curls

20 Banded Dante Rows or Face Pulls

100m Run (Easy Pace)

*Switch hands as needed.

**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 Up-Dog to Down Dog

10 Alt. 90-90 Hip Rotations

15 Banded Ws

-Rest as Needed b/t Sets-

(No Measure)