CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull-Aparts

10 Lunge and Twists

5 Tempo Ring Rows (30X1)

Into…

SPECIFIC WARM-UP

2 ROUNDS

100m Run

5/5 Lateral Step Ups

20 Crunches

10 Scap Pull-Ups

Skill – All

Metcon (No Measure)

EMOM x 5 MINUTES

1 Dynamic Kip Swing or Kip Swing

+

1 Pull-Up or 1/2 Pull-Up

+

2 Chest to Bar Pull-Ups or Pull-Up

(No Measure)

Workout – Performance

EVERY 6:00 x 3 SETS (AMRAP – Reps)

600m Run

20 Box Step Overs (24/20)

20 Chest to Bars

-Max Sit-Ups w/ Time Remaining-

-Rest 2:00 b/t Sets-

(Score is Total Reps of Sit-Ups)

Workout – Fitness

EVERY 6:00 x 3 SETS (AMRAP – Reps)

600m Run

20 Box Step Overs (20)

20 Pull-Ups*

-Max Sit-Ups w/ Time Remaining-

*Option for Jumping Pull-Ups or Ring Rows.

-Rest 2:00 b/t Sets-

(Score is Total Reps of Sit-Ups)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Prayer Stretch on Box

10 Alt. Wrist Push-Ups*

:30/:30 Half Pigeon Stretch on Box

*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.

-Rest as Needed b/t Set-

(No Measure)