CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Jumping Jack Toe Touches

10 Front Raises (LIGHT)

10 SDB Bent Over Rows

10/10 Leg Swings (fwd and back)

into…

2 ROUNDS

10 Jumping Jack Crossbody Toe Touches

10 Lateral Raises (LIGHT)

10 SDB Pull Overs

10/10 Leg Swings (side to side)

Extended Warm-Up – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :50 Foam Roll

MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups

MIN 3 – :50 Cal Bike*

*Start EZ Pace and build to workout pace.

(No Measure)

Workout – All

3 SETS FOR QUALITY (No Measure)

2:00 Cardio Choice

10 Strict Pull-Ups or Ring Rows

5 DB Front Raise + Lateral Raise*

2:00 Cardio Choice

10 DB Pull-Overs (Athlete Choice)**

1:00 Plank

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

**Complete on the floor.

-No Extra Rest b/t Sets-

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)