CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace)

Into…

3 ROUNDS

10 Glute Bridges

20 Shoulder Taps

10 Air Squats

Workout

Metcon (No Measure)

EMOM x 28 MINUTES*

MIN 1 – :50 Cal Row, Bike, or Run

MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)

MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time

MIN 4 – Walking Rest w/ Nasal Breathing Only!

*Great day to see if athletes can control breathing, not go to the “breathless” state and practice nasal breathing in the long EMOM.

(No Measure)