CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

8 Push-Up to Pike

10 Ring Rows

10 Up-Downs

10 Bird Dogs

Into…

2 ROUNDS

6 Shuttle Runs

8 Push-Ups OR 8 Box/Bench Dips

10 DB Bent Over Row

10 Up-Down + Mountain Climbers

10 Sit-Ups

Workout – All

EMOM x 30 MINUTES (No Measure)

MIN 1 – :40 Reps of 25′ Shuttle Runs

MIN 2 – :40 Strict Dips*

MIN 3 – :40 Ring Rows or DB Bent Over Row

MIN 4 – :40 Up-Downs + Mountain Climber**

MIN 5 – :40 Sit-Ups

*Option for Ring, Box or Bar Dips

** 1 Rep = Down to Plank + Knee to Chest L + Knee to Chest R + Stand

(No Measure)

Optional Cool Down – All

ON A 7:00 RUNNING CLOCK… (No Measure)

Foam Roll Quads, Lats, Calves

(No Measure)