CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

16 Toe Touch Jumping Jack

12 Glute Bridges

8 Tuck-Ups

4 Inch Worms w/ Push-Up

Into…

2 ROUNDS

16 Cross-Body Toe Touch Jumping Jacks

6/6 Split Squats

8 V-Ups

4 Double Push-Ups to Pike

Workout – All

5 SETS* (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

4 Reps of Gym. Push**

8 V-Ups or Tuck-Ups

12 Walking Lunges

-Rest 1:00 b/t Sets-

*Pick up where you left off each round.

**Gym Push Options…

Push-Up

Pike Push-Up

Hand Release Push-Up

Handstand Push-Up

(Score is Total Rounds + Reps)

Post-Workout Strength – All

3 SETS (No Measure)

15-20 DB Hip Thrusts*

8/8 DB Goblet Bulgarian Split Squats*

1:00 Plank Hold

*Use box or bench to support.

-Rest As Needed b/t Sets-

(No Measure)