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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

(:20 ON/:10 OFF)

Cardio

Lunges*

Single DB Hang to Overhead

Up-Downs

*Option to use DB in the Front Rack position

Workout – Performance

Metcon (AMRAP – Reps)

6 SETS FOR MAX REPS

1:00 – Cardio Choice

1:00 – Single DB Front Rack Lunges (Athlete Choice, Mod)

1:00 – Alt. DB Hang Snatch

1:00 – Burpees

1:00 – Rest

(Score is Total Reps)

Workout – Fitness

Metcon (AMRAP – Reps)

6 SETS FOR MAX REPS

1:00 – Cardio Choice

1:00 – Single DB Front Rack Lunges (Athlete Choice, Light)

1:00 – Alt. DB Hang Snatch

1:00 – Burpees

1:00 – Rest

(Score is Total Reps)

Cool Down

FOR RECOVERY (No Measure)

3-4 SETS

:30 Straddle Forward Fold

10/10 Childs Pose Single Arm Lifts*

10 SLOW Alt. 90-90 Hip Rotations

*Option to place arms on foam roller.

(No Measure)