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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Step-Ups

8/8 Single Arm DB Sumo Deadlifts

6 Push-Up to Pike

8 Tuck-Ups

Into…

1 ROUND

10 Box Jumps

8/8 Single Arm DB Russian Swings

6 Up Downs

4/4 S.A. Ring Rows

Into…

1 ROUND

10 Box Jump Overs

10 Alt. DB Snatches

10 Alt. DB Burpees

10 Strict Knee Raises

Skill – All

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Specifically focus on J-Hook Clamp & Stomp.

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

4 Box Jump Overs (24/20)

6 Alt. DB Devils Press (50/35)

8 DB Alt. Box Step-Ups*

*Hold DB any way above the waist.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

6 Strict Knees to Chest

4 Box Jump Overs (24/20)

6 Alt. DB Devils Press (35/20)

8 DB Alt. Box Step-Ups*

*Hold DB any way above the waist.

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Finisher

Metcon (AMRAP – Reps)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Sit-Ups

MOVT 2 – Hollow Body Hold

*1 SET = MOVT 1 + MOVT 2.

(Score is Reps)