CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

3 ROUNDS (8:00 CAP)

:45 Row

8 Cat Cows

8 Good Mornings*

8 Scap Push-Ups**

*In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB Swing.

**In Round 2, perform 8 Piked Alternating Shoulder Taps. In Round 3, perform 6 Piked Push-Ups.

Partner Workout Option

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Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES*

12/10 Cal Row

10 KB Swings (53/35)|(35/26)

8 Strict Handstand Push-Ups

10 KB Swings

12/10 Cal Row

-Rest :30 After a Full Round is Completed-

*Partners will complete every other movement in order. Ex: P1 does 12/10 Cal Row, P2 does 10 KB Swings, P1 does 8 Strict Handstand Push-Ups, etc. While P1 works, P2 rests.

(Score is Total Rounds + Reps)

KG KB: (24/16)|(16/12)

Option 1 HSPU: Pike Push-Ups

Option 2 HSPU: DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

15/12 Cal Row

12 KB Swings (53/35)|(35/26)

10 Strict Handstand Push-Ups

12 KB Swings

15/12 Cal Row

-Rest 1:00 After a Full Round is Completed-

(Score is Total Rounds + Reps)

KG KB: (24/16)|(16/12)

Option 1 HSPU: Pike Push-Ups

Option 2 HSPU: DB Strict Press