CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Cardio Choice 1 (RPE 3-4)

5 Inch Worms

10 Alt. Dead Bugs

5 DBL KB/DB Deadlifts

:30 Farmers Hold

Into…

2 ROUNDS

1:00 Cardio Choice 2 (RPE 4-5)

5 Up-Downs

10 Sit-Ups

5 DBL KB/DB Hang Cleans

:30 Front Rack Hold

Workout – All

EMOM x 25 MINUTES (No Measure)

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Up-Downs

MIN 3 – :45 Sit-Ups

MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice)

MIN 5 – Rest

(No Measure)

Finisher – All

2-3 SETS (No Measure)

12-16 KB Horn Curls

8/8 Single Arm KB Arnold Press

-Rest As Needed b/t Sets-

(No Measure)