CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

3 ROUNDS

6 Burpee Prep Reps*

6 Lateral Step Overs

6/6 Staggered Stance KB Deadlift

8 Alt. Cossack Squats (Option for Goblet)

10 Alt. Deadbugs

*RD 1: Inch Worms + Push-Up

RD 2: 6 Up-Down + High Jump

RD 3: 6 Burpee + High Jump

Workout – All

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

15 Burpee Box Jump Overs (Athlete Choice)

25 Russian KB Swings (Athlete Choice)

50 Sit-Ups

200m KB Suitcase Carry*

*Alternate arms as needed to complete the 200m carry.

(Score is Rounds + Reps)

Optional Cool Down – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)