CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

:30 Plank

10 Deadbugs

1:00 Bike

Into…

1 ROUND

200m Run

10 DB Bent Over Row

:30 Hollow Hold

1:00 Bike

Into…

1 ROUND

200m Run

10 See-Saw Rows

10 Tuck-Up

1:00 Bike

Workout – All

EMOM x 30 MINUTES (Calories)

MIN 1 – 200m Run

MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice)

MIN 3 – :45 Max Reps Tuck-Ups + V-Ups*

MIN 4&5 – Max Cal Bike

MIN 6 – Rest

*1 Rep= 1 Tuck-Up + 1 V-Up.

(Score is Total Cals)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Lat/Prayer Stretch on Box

5/5 Staggered Stance Good Mornings

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)