CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 KB Deadlifts

10 Alt. Lunges

:20/:20 SKB Suitcase Hold

10 Alt. Dead Bugs

Into…

AMRAP x 5 MINUTES

10 KB Bent Over Rows

10 Alt. KB Goblet Lunges

:20/:20 SKB FR Hold

10 Sit-Ups

Workout – All

EMOM x 20 MINUTES (No Measure)

MIN 1 – 1/1 KB/DB Turkish Get-Up (Athlete Choice)

MIN 2 – :45 Max KB/DB Gorilla Rows

MIN 3 – :45 Max Sit-Ups

MIN 4 – 1:00 DBL KB/DB Front Rack Hold

MIN 5 – Rest

(No Measure)

Finisher – All

2 SETS (No Measure)

1:00 KB/DB Slides

-Rest :30-

1:00 Hollow Body Flutter Kicks*

-Rest 1:30 b/t Sets-

*DB/KB Hold Optional.

(No Measure)