CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 Rounds

200m Run

5 Inch Worms + Push-Up

5 Slow Boot Strappers

5 Scap Pull-Ups

5 Kip Swings

Into…

3 Rounds

100m Run

6 Wall Ball Front Squats

6 Wall Ball Presses

6 Wall Ball Ground to Overhead

6 Strict Knee Raises

Strength – Performance

Overhead Squat (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Strength – Fitness

Front Squat (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Workout – Performance

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15 Toes to Bar

MIN 2 – 20 Wall Balls (20/14)

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 50′ increment.

(Score is Reps of Shuttle Runs)

Workout – Fitness

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15 Knees to Chest

MIN 2 – 20 Wall Balls (14/10)

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 50′ increment.

(Score is Reps of Shuttle Runs)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold

MIN 2 – :50 Alt. Bird Dogs

MIN 3 – :50 Foam Roll

(No Measure)