CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

0:00-3:00

10 Air Squats

10 Box Step-ups

:30 Single Unders

25’ Tip Toe Walk

3:00-6:00

10 Single DB Front Squats

10 Alt Single DB Suitcase Step-ups

:30 High Jump Singles / Double Unders / Double Under Attempts

25’ Heel Walk

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8 DB Front Squats (50/35)|(35/20)

8 DB Alt. Suitcase Step-Ups (24/20)

40 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

6 DB Front Squats

6 DB Alt. Suitcase Step-Ups

40 Double Unders

-Rest 1:00-

AMRAP x 4 MINUTES

4 DB Front Squats

4 DB Alt. Suitcase Step-Ups

40 Double Unders

(Score is Rounds + Reps)

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

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Single DB Skull Crushers (Athlete Choice)

10 Slow Calf Raise*

*Elevated on a plate

(No Measure)