CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS FOR QUALITY

1:00 Cardio Choice (Increase pace each round)*

5/5 Shoulder Circles Forward/ Backward

10 Single DB Upright Row**

10 Single DB Crush Curl**

5/5 Single DB Arnold Press**

*Athletes choice to switch up the cardio piece in each round (run, bike, row, ski, jump, etc)

**Option to add :01 pause at the top of each rep

Workout – All

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Max Cardio Choice

MIN 2 – 10 Barbell Upright Row + Reverse Curls*

MIN 3 – 25 Banded Tricep Pull-Downs

*1 Rep= 1 Upright Row + 1 Reverse Curl.

(No Measure)

-Rest 1:00 b/t EMOMS-

EMOM x 12 MINUTES

MIN 1 – :45 Max Cardio Choice

MIN 2 – 10 Slow Barbell Curl to Reverse Grip Press

MIN 3 – 25 Banded Pull Aparts

(No Measure)

Optional Finisher

Metcon (No Measure)

2 SETS

1:00 Single DB Alt. Flutter Kicks

-:30 Rest-

1:00 DB Slides

-:30 Rest-

1:00 Tuck-Up + V-Up

-Rest 1:00 b/t Sets-

(No Measure)