CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

1:00 Cardio Option 1

10 Knee Tempo Push-Ups

10 Tuck-Up

5/5 SA DB Strict Press

10 Plank Shoulder Taps

Into…

AMRAP x 5 MINUTES

1:00 Cardio Option 2

10 Push-Ups

10 V-Up

5/5 SA Arnold Press

10 Plank DB Taps

Workout – All

3 SETS FOR QUALITY (No Measure)

1:30 Cardio Choice

25 Push-Ups*

10 Tuck-Up + V-Ups**

1:30 Cardio Choice

10/10 Half Kneeling Single Arm DB Arnold Press

20 Alt. DB Slides

-1:00 Walking Rest b/t Sets-

*Option for Hand Release Push-Ups.

**1 REP = 1 Tuck-Up + 1 V-Up.

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Deadbugs

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)