CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

25’ Bear Crawl

6 Inch Worms + Push-Up

6 Tuck-Ups

6 Jefferson Curls

Into…

AMRAP x 4 MINUTES

6 Slam Ball Deadlifts

6 Slam Ball Curl to Press

6 Push-Up to Pike

:30 Static Hold

Strength – All

Bench Press (3×8*)

*Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week.

(Score is Weight)

Workout – Performance

EMOM x 15 MINUTES (No Measure)

MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20)

MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups

MIN 3 – :45 Static Hold*

*Static Hold Options:

Plank

Hollow/Tuck

Dead/Active Hang

(No Measure)

Workout – Fitness

EMOM x 15 MINUTES (No Measure)

MIN 1 – 1 Half Wall Walk + 12 Slam Balls (20/10)

MIN 2 – 1 Half Wall Walk + 8 Push-Ups

MIN 3 – :45 Static Hold*

*Static Hold Options:

Plank

Hollow/ Tuck

Dead/Active Hang

(No Measure)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Standing Wall Shoulder CARs*

MIN 2 – :50 Cat/Cow

MIN 3 – :50 Child’s Pose

*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.

(No Measure)