CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Lunges

8 Alt. Step-Ups

8 Sit-Ups

8 Knee Push-ups

Into…

2 ROUNDS

:30 Squat Hold

10 Low Box Jumps

10 Tuck-Ups

8 Push-ups

Into…

1-2 ROUNDS (Time Permitting)

10 Air Squats

10 Mod Box Jumps

10 V-Ups

10 Hand Release Push-ups

Skill – All

EMOM x 6 MINUTES* (No Measure)

Pressing Skill Work…

Option A…

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

Option B…

2 DB Deficit Push-Up

+

3 Pike Push-Ups

*Complex must be completed unbroken.

(No Measure)

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

5 Strict Handstand Push-Ups

10 Box Jumps (30/24)

15 Air Squats

20 V-Ups

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

5 Pike Push-Ups*

10 Box Jumps (24/20)

15 Air Squats

20 Sit-Ups

*Option for Box Pike Push-Ups.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Banded Shoulder Distractions*

*Wrap wrist in the band and walk away from the rig until under tension. Palm should be facing up towards the ceiling and athlete will take a half kneeling stance and lean into the side being stretched.

(No Measure)