CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

5 BW Good Mornings

5/5 Staggered Stance DL

5/5 Ankle Circles

10 Glute Bridge-Ups

Into…

AMRAP x 6 MINUTES

100m Jog

10 Calf Raises + 10 Tib Raises

8 Alt. Deadbugs

6/6 KB Around the Body Rotations*

*Standing in a tall, neutral position, move the KB around the body clockwise and pass from hand to hand for 6 reps; then reverse and go 6 rotations counterclockwise.

Workout – All

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 200m Run

MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups

MIN 3 – 200m Run

MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

5/5 Single Arm KB Upright Rows

10/10 Single Leg Glute Bridge-Ups

1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)