CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 10 MIN*

7/5 Cal Machine

10 Alt. Cossack Squats → 10 Alt. Lunges

10 Scap Push-Ups → 5 Push-Ups to Pike

10 Alt. Dead Bugs → 10 Sit-Ups

10 Ring Rows → 5 Scap Pull-Ups

*Switch to 2nd movement at the 5min mark

Workout – All

EMOM x 30 MINUTES (No Measure)

MIN 1&2 – Max Cardio Choice

MIN 3 – :45 Strict Pull-Ups or Ring Rows

MIN 4 – :45 Push-Ups

MIN 5 – :45 Lunges

MIN 6 – :45 Sit-Ups

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)