CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

Jog Shuttle Run

High Knees

Butt Kickers

Side Shuffle x2

Shuttle Run x 2

Into…

2 ROUNDS

10 KB Deadlift

10 Alt Tuck-ups

:30 Plank

:30 Hollow Hold

Into…

1 ROUND

2 Shuttle Runs

10 Alt V-Ups

10 RKBS

:20/:20 FR Hold

Workout – All

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – :45 Shuttle Runs*

MIN 2 – :45 Alt. V-Ups or Tuck-Ups

MIN 3 – :45 Russian KB Swings (Athlete Choice)

MIN 4 – :30/:30 Single KB Front Rack Hold (L/R)

MIN 5 – Rest

*Each 25′ Length = 1-Rep.

(Score is Total Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 SLOW Cat/ Cows

10 Alt. Supermans

:45/:45 KB Calf Smash

:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)