CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:40 Cardio Choice (EZ Pace)

10 Alt. KB Deadlift

5 Cat/Cows

:30 Quad Heel Taps

Into…

1-2 ROUNDS (Time Permitting)

:40 Cardio Choice (Mod-Hard Pace)

12 Russian KB Swings

6 SLOW Alt. Bird Dogs

:30 KB Plank Taps

Workout

Metcon (No Measure)

AMRAP x 16 MINUTES

1:00 Cardio Choice

8/8 KB/DB Snatch (Athlete Choice, Moderate)

100m OH Walk*

20 Alt. KB/DB Horn Taps

*Switch Arms at 50m.

(No Measure)

Post-Workout Strength

Metcon (No Measure)

3 SETS

10/10 KB Goblet Split Squats*

-Immediately Into-

12 Tempo KB RDL @ 30X1

*On 10th rep of each leg, hold bottom of Split Squat for :15 then stand.

-Rest As Needed b/t Sets-

(No Measure)