CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

6 Push-Up to Pike

6/6 Moose Antlers

6 Cat Cows

6/6 Alt. Groiners

2 Sets

6/6 DB Arnold Press

6/6 DB Crossbody Deadlifts

6/6 SA DB Bent Over Row

6/6 SA DB Upright Rows

2 Sets

6 Slam Ball Cossack Squats

6 Slam Ball Hang to Overhead

6 Slam Ball Lunges

6 Slam Ball Glute Bridges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

6 DB Deadlifts (50/35)|(35/20)

8 Slam Balls (30/20)|(20/10)

8 Alt. Lunges

-Rest 2:00-

AMRAP x 6 MINUTES

6 DB ‘No Push-Up’ Renegade Rows*

8 Slam Balls

10 Burpees

-Rest 2:00-

AMRAP x 8 MINUTES

6 DB Up-Downs

8 Slam Balls

12/10 Cal Row

*1 Rep = Row L / Row R

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Nasal Breathing Only Recovery Walk

1:00 Samson Stretch (R)

1:00 Samson Stretch (L)

(No Measure)