CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Scap Push-Ups (on forearms)

6/6 Single Leg Good Mornings

6 Tall Box Alt. Step-Ups

18 Single Unders*

*Option to switch up the style of jump… single leg / backwards / crossovers / tall single unders, etc.

Into….

AMRAP x 4 MINUTES

6 Med. Ball Front Squats

4 Push-Ups

2 Box Jumps

Strength – All

Bench Press (8-6-4-6-4-2*)

*Start Moderate and build to Heavy. The second wave should be heavier than the first.

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

25 Double Unders

15 Wall Balls (20/14)

5 Box Jumps (30/24)

(Score is Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

50 Single Unders

15 Wall Balls (14/10)

5 Box Jumps (24/20)

(Score is Rounds + Reps)

KG WB: (6/5)

Optional Finisher

FOR QUALITY (No Measure)

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 — “Chad” Extra Credit

(No Measure)