CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

Mobility Warm-Up

5 Down Dog to Up Dog

10 Alt Toe Tap

3/3 Groiner with a twist

10 Alt Arm Lifts in Child’s Pose

3/3 Scorpion Twists

5/5 Shin Box

Into…

2 ROUNDS

1:00 Bike *

8 Shoulder Tapping Up/Down

6 Scap Push Up

10 KB DL

8 KB Upright Row

into…

1 ROUND

1:00 Bike*

10 Up/Down

10 RKBS

*Have athletes increase RPM every :30, starting between 35-45 and getting up to 65-70+

Workout – All

EMOM x 25 MINUTES (Calories)

MIN 1 – 20 Up-Downs

MIN 2 – 25 Russian KB Swing (Athlete Choice)

MIN 3 & 4 – Max Cal Bike

MIN 5 – Rest

(Score is Total Cals)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Calf Smash (R/L)

10 Arm Haulers

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)