CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

400m Run

25’ High Knees

25’ Butt Kickers

25’ Figure 4 Stretch

25’ Walking Hamstring Stretch

200m Run

Into…

1 ROUND

10 Goodmornings

8 Push Up to Pike

1:00 Farmer Hold

Into…

10 Burpees

8 DB Strict Press

10 DBL DB Deadlifts

100m Farmer Carry

Workout – All

AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

800m Run

10 DB Burpees (Athlete Choice)

15 DB Push Press

200m DB Farmers Carry

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)