CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

5 PVC Pass Throughs

5 Inch Worms

5 Push Up to Pike

10 Scap Pull Ups

10 PVC Overhead Lunges

Extended Warm-up

Warm-up (No Measure)

3×10

Overhead Squat (31X1)*

*PVC or Empty Barbell Only

(No Measure)

Workout

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

(No Measure)