CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1 ROUND

2:00 Cardio

30 Bicycle Crunches

20 Slow Shoulder Taps

10/10 DB Curl + Press

Into…

SPECIFIC WARM-UP

1-2 ROUNDS

7/7 DB Hang Snatch

:10 Top of Ring Hold

:10 Bottom of Ring Hold

5 Push-Ups

7 Sit-Ups

Workout – All

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1&2 – Cardio Choice*

MIN 3 – 10-15 Strict Dips**

MIN 4 – 10/10 DB Hang Power Snatch (Athlete Choice)

MIN 5 – Max Sit-Ups

MIN 6 – Rest

*Moderate Pace, Nasal Breathing Only.

**Option for Bench or Rings.

(Score is Total Sit-Ups)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

200m Cool Down Walk

10 Cat/Cows

:30/:30 Side Plank

-Rest as Needed b/t Sets-

(No Measure)