CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 Bike

10 Up-Downs

8/8 Suitcase Deadlifts

Into…

1 ROUND

1:00 Bike

10 Deadbugs (Banded Optional)

:20/:20 Suitcase Hold

Into…

1 ROUND

1:00 Bike

10 Strict Sit-Ups*

100m Suitcase Carry (50m/50m)

*Hold your arms across your chest.

Workout – All

AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

30/25 Cal Bike

20 Sit-Ups

10 Up-Downs

20/15 Cal Bike

20 Alt. Deadbugs*

100m DB/ KB Suitcase Carry (Athlete Choice)**

*Option for Banded or DB Deadbugs.

*Switch hands at 50m mark.

(Score is Rounds + Reps)

Optional Cool Down – All

FOR QUALITY (No Measure)

2:00 Foam Rolling

1:00/1:00 Wall Stretch

1:00 Olympic Wall Stretch

1:00/1:00 Calf Smash

1:00 Corpse Pose

(No Measure)