CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

4 ROUNDS

:20 Alt. Standing Marches (slow high knees)

:10 Fast High Knees

Into…

4 ROUNDS

:20 Alt. Quad Stretch (slow butt kickers)

:10 Fast Butt Kickers

Into…

AMRAP x 6 MINUTES (2-3 ROUNDS)

100m Jog

5 Lunge-Lunge-Squat

10 Alt. Plank Shoulder Taps

15 Glute Bridge-Ups (option for single leg bridge-ups)

Workout – All

EMOM x 20 MINUTES (No Measure)

MIN 1 – 100m Run

MIN 2 – :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice)

MIN 3 – 100m Run

MIN 4 – :45 DB Goblet Squats

MIN 5 – :45 Alt. DB Slides

(No Measure)

Finisher – All

3 SETS (No Measure)

15-20 DB Weighted Hip Thrusts*

12-15 DBL DB RDL

*Use Bench or MedBall.

-Rest As Needed b/t Sets-

(No Measure)