CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

12 Toe Touch Jumping Jacks

10 Alt Deadbugs

8/8 SL Glute Bridge Ups

6 Up-Downs w/ Pause

:20 Plank Hold (RND 2: Hollow Hold)

Into…

2 ROUNDS

:30 Cardio Choice

30 Single Unders (RND 2: High Singles)

10 KB Deadlifts (RND 2: R KBS)

10 Sit-Ups

5 Up-Downs

Workout – All

3 SETS FOR QUALITY (No Measure)

3:00 Row, Bike, or Ski

10 Up-Downs

20 Russian KB Swings (Athlete Choice)

30 Sit-Ups

40 Crossover Single Unders*

1:00 Static Hold**

-Rest 1:00 b/t Sets-

*Option for 80 Single Unders

**Static Hold Options…

Plank Hold

Side Plank Hold (:30/ea side)

Wall Handstand Hold

Tuck or Hollow Hold

Deadhang Hold

(No Measure)

Optional Finisher – All

3 SETS (:40 ON/ :20 OFF)* (No Measure)

MOVT 1 – DB Deadbugs

MOVT 2 – Alt. DB Slides

*1 SET = MOVT 1+ MOVT 2.

(No Measure)