CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND MOBILITY

:45 Banded Tricep Stretch (R)

:45 Banded Tricep Stretch (L)

:45 Banded Lat Stretch (R)

:45 Banded Lat Stretch (L)

:45 Banded Hip Flexor Stretch (R)

:45 Banded Hip Flexor Stretch (L)

Into…

3 ROUNDS

:45 Bike (increase RPE each round)

20 Alt. Russian Twists*

10 Alt. Samson Lunges**

*2nd Round: 20 Alt. Flutter Kicks // 3rd Round: 10 Sit-Ups

**2nd Round: 5/5 Split Squats // 3rd Round: 10 Alt. Lunges

Workout – All

FOR QUALITY (No Measure)

80/65 Cal Bike

-Immediately Into-

3 ROUNDS

50 Sit-Ups

20 Back Rack Lunges (95/65)

-Immediately Into-

80/65 Cal Bike

(No Measure)

KG BB: (42.5/30)

Optional Cool Down

EVERY 3:30 x 2-3 SETS (No Measure)

:45 Hollow or Tuck Hold

:45 Alt. 90-90 Hip Rotations

:45 Rebound Pose

(No Measure)