CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

TABATA (8 ROUNDS – :20 WORK / :10 REST)

MVMT 1 – Hollow Hold/Rocks

MVMT 2 – Superman Hold/Rocks

Into…

2-3 ROUNDS

250/200m Row

10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)

5/5 SA Ring Row

10 Alt. V-Ups

Workout – All

3 ROUNDS FOR TIME (Time)

1000/750m Row

30 Walking Lunges

30 Ring Rows

30 Alt. Toes to Bar or Knees to Chest

(Score is Time)

Optional Cool Down – All

FOR QUALITY (No Measure)

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

(No Measure)