CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 5 MINUTES (:40 ON / :20 OFF)

MIN 1 – Cardio Choice 1

MIN 2 – Static Hold 1

MIN 3 – Cardio Choice 2

MIN 4 – Static Hold 2

MIN 5 – Sit-Ups

Into…

2-3 SETS

8 KB Deadlifts

8 Push-Ups

6-8 Strict Pull-Ups or Ring Rows

8 Lunge-Lunge-Squat

Workout – All

4 SETS FOR QUALITY (No Measure)

1:30 Cardio Choice 1

25 Russian KB Swings (Athlete Choice, Light)

1:30 Cardio Choice 2

25 Sit-Ups

1:00 Static Hold*

-No Additional Rest b/t Sets-

*Static Hold Options…

Plank Hold

Tuck/Hollow Hold

Glute Bridge-Up Hold

Handstand Hold

(No Measure)

Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Lat Foam Roll

1:00 Quad/Glute/Hamstring Foam Roll

1:00 Back Foam Roll

(No Measure)