CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

EMOM x (:40 ON / :20 OFF)

MIN 1 – Single Unders

MIN 2 – :20 Single Right Foot / :20 Singles Left Foot

MIN 3 – High Knees Single Unders

MIN 4 – Open Close Single Unders

MIN 5 – Double Unders

Into…

2-3 ROUNDS

8 KB Deadlifts

8 Sit-Ups

:30 Plank Hold

8 Tempo Push-Ups (2111)

8 Tempo Air Squats (2111)

Workout – All

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :45 Double or Single Unders

MIN 2 – :45 Kettlebell Swings (Athlete Choice)

-Rest 1:30-

EMOM x 10 MINUTES

MIN 1 – :45 Sit-Ups

MIN 2 – :45 Plank Hold

-Rest 1:30-

EMOM x 8 MINUTES

MIN 1 – :45 Push-Ups

MIN 2 – :45 KB or DB Goblet Squats (Athlete Choice)

(Score is Total Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)