CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PLAY A GAME!

Keep it easy and light today. I recommend Rock, Paper, Scissors!

Set up a line of plates on the floor and split the class into 2 Teams. Teams start at opposite ends of the plates. One player on each team will hop towards each other. When they meet they will perform one round of Rock, Paper, Scissors. The losing athletes will perform 4 Walking Lunges + 2 Up-Downs. This will continue until one has an athlete get all the way to the opposing team’s side. The losing team will perform 3 Burpees together. This can be repeated 2-3 times.

OPTIONAL SOLO WARM-UP:

3 ROUNDS

1:00 Cardio

20 Hops

10 Lunge and Twist

30 Mountain Climbers

10 Hollow Rocks

Workout – All

EMOM x 25 MINUTES* (No Measure)

MIN 1 – :40 Cardio Choice 1

MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)

MIN 3 – :40 Cardio Choice 2

MIN 4 – :40 Up-Downs

MIN 5 – :40 Static Hold (Athlete Choice)*

*Static Hold Options…

Plank

Side Plank

Hollow/Tuck Hold

Wall Sit

Deadhang

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)