CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Cardio

MIN 2 – 12 Slow Scap Pull-Ups + :10 Dead Hang

MIN 3 – :40 Hollow Rocks

MIN 4 – 12 Slow Ring Rows + :10 Top of the Ring Hold

Workout – All

AMRAP x 27 MINUTES (No Measure)

2:00 Cardio Choice

10 Strict Pull-Ups

5 DB Front Raise + Lateral Raise*

2:00 Cardio Choice

10 DB Pull-Overs (Athlete Choice)**

5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

**Complete on the floor.

(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)