CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt Samson Lunges

5 Push Up to Down Dog

10 Alt Samson Lunges

:30 Cardio Choice

Into…

1 ROUND

30 Single Unders

5 SLOW Push-Ups

10 Alt. Shoulder Taps

30 Fast Single Unders

5 SLOW Push-Ups

10 Alt. Shoulder Taps

:30 Cardio Choice

Into…

1 ROUND

30 Double Unders or 45 Single Unders

10 Alt. Step-Ups (DB optional)

10 Push-Ups or Knee Push-Ups

10 Alt. DB Slides

:30 Cardio Choice

Workout – All

EMOM x 25 MINUTES (No Measure)

MIN 1 – :45 Triple, Double or Single Under Practice

MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)*

MIN 3 – :45 Ring, Bar, or Bench Dips

MIN 4 – :45 Alt. DB Slides (Athlete Choice)

MIN 5 – :45 Cardio Choice

*Option to Hold DB in Goblet Position

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Tib Raises

1:00 Quad/Glute/Hamstring Foam Roll

10 Elevated Calf Raises

1:00 Back Foam Roll

-Rest as Needed b/t Sets-

(No Measure)