CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

:45 EZ Cardio Choice*

5/5 KB Suitcase Deadlift

10 Alt. Cossack Squats

10 Sit-Ups

Into…

1 ROUND

:45 MOD Cardio Choice

:20 Deadhang

5/5 Lateral Box Step-Ups

10 Tuck-Ups

Into…

1 ROUND

:45 MOD-HARD Cardio Choice*

:15/:15 KB Suitcase Hold

10 Alt. Lateral Box Step-Overs

10 V-Ups

*Option to switch up the cardio piece in each round (run, row, bike, ski, jump, etc.)

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

5:00 Cardio Choice

200m KB Suitcase Carry (Athlete Choice, Mod-Heavy)*

20 Alt. Lateral Box Step-Overs (20)

1:00 Midline of Choice**

*Switch hands at 100m.

**Midline Options…

GHDSU

Sit-Ups

Tuck-Ups

V-Ups

Russian Twists

(Score is Rounds + Reps)

Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Lat/Prayer Stretch on Box

MIN 2 – 10/10 SA KB Upright Rows

MIN 3 – :45 Rebound Pose

(No Measure)