CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – :45 Max Lunge + Lunge + Air Squat

MIN 3 – :45 Hollow Rocks

MIN 4 – :45 Groiners

MIN 5 – :45 Bootstrapper Squats

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 10 MINUTES

40 Double Unders

20 Sit-Ups

10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)*

MOVT 1 – Weighted Deadbugs**

MOVT 2 – Superman Hold

*Alternating movements

**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)