CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :50 Bike @ MOD PACE

MIN 2 – 10 Scap Push-Ups + 7 Push-Ups

MIN 3 – 10/10 Crossbody KB Deadlifts

MIN 4 – 12 Deadbugs

MIN 5 – 10 Up-Downs

*Athletes can keep Warm-Up KB for Teaching. Grab an Ab Mat if needed for Teaching

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – Hand Release Push-Ups

Tabata 2 – Sit-Ups

Tabata 3 – Russian KB Swings (70/53)|(53/35)

Tabata 4 – Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Reps)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

1:00 Couch Stretch (R)

1:00 Couch Stretch (L)

2:00-4:00 Squat Hold

(No Measure)