CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

5 Inch Worm to Down Dog

6 Alt Groiner with a twist

5/5 Cat Cow

5/5 Book Openers *

*Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body

Into…

2 ROUND

1:00 Bike

10 Plate Deadlift

10 Plate Overhead Press

6/6 Split Squat

6 Step-Ups

Into…

1 ROUND

1:00 Bike

10 Plate Ground to Overhead

6 Box Jumps

Workout – All

6 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Box Jumps (20)

1:00 – Plate Ground to Overhead (Athlete Choice)

1:00 – Cal Bike

1:00 – Rest

(Score is Total Reps)

Cool Down – All

EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

(No Measure)