CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2:00 CARDIO OF CHOICE

Into…

MOBILITY (3:00 CLOCK)

10 Alt. Samson Lunges

10 Cat Cows

10 Arm Haulers

10 Scap Pull-Ups

Into…

AMRAP x 5 MINUTES

20 Jumping Jacks

8/8 Alt. Split Squats

6/6 Single Arm Ring Row

8 Alt V-Ups

Workout – All

AMRAP x 22 MINUTES (AMRAP – Rounds and Reps)

30/25 Cal Cardio Choice

30 Sit-Ups

30 Alt. Curtsy Lunges

15/12 Cal Cardio Choice

15 Sit-Ups

5-10 Strict Pull-Ups*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

Optional Cool Down – All

FOR QUALITY (No Measure)

8:00 of Yoga Flow…

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)