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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Cat Cow

10/10 Big Arm Circles (Forward + Back)

10 Hops + 10 High Hops

10/10 Single Leg Hops

10/10 Ankle Stretch

10/10 Single Leg RDL

10 Alt. Groiner + Twist

Into…

2-3 ROUNDS

20 Single Unders

15 Crunches

10 Slow Alt. Shoulder Taps

5/5 Split Squat

Workout – Performance

EMOM x 18 MINUTES (AMRAP – Reps)

MIN 1 – :45 Double Unders

MIN 2 – :45 DB Goblet Alt. Lunges (50/35)

MIN 3 – :45 Sit-Ups*

*GHD Optional

(Score is Total Reps)

KG DB: (22.5/15)

Workout – Fitness

EMOM x 18 MINUTES (AMRAP – Reps)

MIN 1 – :45 Single Unders

MIN 2 – :45 DB Goblet Alt. Lunges (35/20)

MIN 3 – :45 Sit-Ups*

(Score is Total Reps)

KG DB: (15/10)

Finisher – All

4 SETS (:40 ON/ :20 OFF) (No Measure)

MOVT 1 – Single DB Curls

MOVT 2 – Single DB Hollow Body Flutter Kicks

-No Additional Rest /bt Sets-

(No Measure)