CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

4/4 Thread the Needle

8 Samson Lunges

10 Scap Push Ups

20 Shoulder Taps

Into…

1 ROUND

6 Push-Up to Pike

8 Alt. Side Lunges

10 DB Floor Press

20 Alt. DB Slides

Into…

1 ROUND

6 Push-Ups

8 Alt. Goblet Lunges

10 Up-Downs

10/10 DB Side Bends

Workout – All

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – :50 Up-Downs

MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice)

MIN 3 – :50 Push-Ups*

MIN 4 – Rest

*Option for Hand Release Push-Ups

(Score is Total Reps)

Finisher – All

3 SETS (No Measure)

10/10 DB Side Bends

15 Close Grip DB Floor Press

20 Alt. DB Slides

-Rest As Needed b/t Sets-

(No Measure)