CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 10 MINUTES*

5 Cal Cardio Choice

10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups

5 Plank to Pikes → 5 Up-Downs w/ Jump

10 Bootstrapper Squats → 10 Perfect Air Squats

*Switch to second movement at 5:00 mark

Workout – All

5 SETS (Time)

10 Up-Down to Target*

15/12 Cal Row, Bike or Ski

20 Box Alt. Step-Ups (24/20)

25 Air Squats

*Target is ideally 6″ above standing reach.

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

Optional Cool Down – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Foam Roll As Needed

(No Measure)