CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 Cardio

15 Banded Pull-Aparts

:30/:30 Banded Distraction Pec Stretch

:30/:30 Banded Lat Stretch

10 Banded Cat Cow

:30/:30 Lateral Banded Hip Distraction

into…

1 ROUND

1:00 Cardio

10 Scap Pull-Ups

5/5 Single Arm Ring Row

20 Alt. Shoulder Taps

10 Cossack Squat

5 Bootstrappers

Workout – All

4 SETS FOR QUALITY (No Measure)

3:00 Cardio Choice

10 Tempo DB Goblet Squats (30X0)|(Athlete Choice)

15 Tempo DB Chest Flyes (2020)

10/10 Tempo Single Arm KB/DB Bent Over Row (2020)

1:00 Static Hold*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Plank Hold

Rig Hang Hold

Handstand Hold

Tuck/Hollow hold

Wall Sit

(No Measure)

Optional Cool Down – All

FOR RECOVERY (No Measure)

15 Slow Arm Haulers

10 Alt. Groiners w/ Thoracic Twist

1:00 Child’s Pose

1:00 Rebound Pose

(No Measure)