CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Alt. Box Step-Ups
8 Up-Downs + 2 Scap Push-Ups*
6 Knee Push-Ups + Down Dog
10 Tuck-Ups
*Complete the sprawl back of the Up-Down, complete 2 Scap Push-Ups, then jump up and stand.
Into…
2-3 ROUNDS (Time Permitting)
6 Slow Push-Ups
6/6 Single DB Suitcase Box Step-Ups*
6 Burpees
6 V-Ups
6 Box Jumps
*Hold DB in opposite hand of foot stepping up. Ex: If stepping up with your right foot, hold DB in left hand.
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
8 Push-Ups
8 DB Farmer Alt. Box Step-Ups (50/35)|(24/20)
8 Burpees
8 Toes to Bar
8 Box Jumps
-Rest 2:00-
AMRAP x 8 MINUTES
6 Hand Release Push-Ups
6 DB Farmer Alt. Box Step-Ups
6 Burpees
6 Toes to Bar
6 Box Jumps
-Rest 2:00-
AMRAP x 6 MINUTES
4 DB Deficit Push-Ups
4 DB Farmer Alt. Box Step-Ups
4 Burpees
4 Toes to Bar
4 Box Jumps
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
8 Push-Ups
8 DB Farmer Alt. Box Step-Ups (35/20)|(20)
8 Burpees
8 Knees to Chest
8 Box Jumps (20)
-Rest 2:00-
AMRAP x 8 MINUTES
6 Hand Release Push-Ups
6 DB Farmer Alt. Box Step-Ups
6 Burpees
6 Knees to Chest
6 Box Jumps
-Rest 2:00-
AMRAP x 6 MINUTES
4 DB Deficit Push-Ups
4 DB Farmer Alt. Box Step-Ups
4 Burpees
4 Knees to Chest
4 Box Jumps
(Score is Total Rounds + Reps)
KG DB: (15/10)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 28 MINUTES*
50 Hand Release Push-Ups
50 DB Farmer Alt. Box Step-Ups (Athlete Choice)
50 Synchro Burpees**
50 Toes to Bar
50 Box Jumps (24/20)
*P1 works while P2 rests. Split work as needed…except the Burpees. Those are done for 50 reps total, synchro (both athletes perform 50 at the same time).
(Score is Rounds + Reps)
Optional Cool Down
1-2 ROUNDS FOR QUALITY (No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)