CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS MOBILITY

4 Cat Cows

4 Yoga Push-Ups

8 Alt. Groiners

8 Kang Squats

Into…

AMRAP x 6 MINUTES

150m/100m Row

20 Single Unders

10 Alt. Forward or Reverse Bodyweight Lunges

5 Up-Downs w/ pause in the Plank

Workout – All

3 SETS FOR QUALITY* (No Measure)

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

1:00 Jump Rope Practice***

20 Up-Downs

20 KB Goblet Alt. Lunges

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

***Jump Rope Options…

Single Unders

Double Unders

Crossover Single Unders

-Rest 1:00 b/t Sets-

(No Measure)

Optional Cool Down – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Foam Roll or Stretch as Needed

(No Measure)