CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES (:45 ON / :15 OFF)

MIN 1 – Yoga Push-Ups

MIN 2 – Samson Lunges

MIN 3 – Floor Wall Slides

MIN 4 – Alt. Deadbugs

Into…

AMRAP x 6 MINUTES

:30 Cardio Choice

6/6 DB Floor Press

6/6 Single Arm Ring Row

6 Alt. Tuck-Ups

Workout – All

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – :45 Cardio Choice*

MIN 2 – :45 DB Floor Press (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – :45 Cardio Choice*

MIN 2 – :45 Ring Rows

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – :45 Cardio Choice*

MIN 2 – :45 Sit-Ups**

*Option to Run, Bike, Row, Jump Rope or Ski for Cardio Choice

**Option to Add DB for Weighted Sit-Up or Option for GHDSU.

(Score is Total Reps of MIN 2 Movements)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)