CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES (MOBILITY FLOW)

10 Alt. Groiner + Hamstring Stretch on Box

10 Sumo Inch Worms

10 Slow Calve Pump in Pike Position

10 Slow Dead Bugs

Into…

AMRAP x 5 MINUTES (GENERAL WARM-UP)

30 Big Jump Single Unders

10 Slam Ball Ground to Overhead

10 Box Step-Overs

10 Alt. V-Ups

Workout – All

3-4 SETS FOR QUALITY (No Measure)

1:00 Jump Rope*

12/12 Single Arm Ring Rows

12 Tall Box Jumps (Athlete Choice)

1:00 Max Slam Balls (Athlete Choice)

24 Slam Ball Russian Twists**

12 Tall Box Step-Ups

-Rest 1:00 b/t Sets-

*Jump Rope Options:

Tall Jump Single Unders

Single-Single-Double Unders

Crossover Single Unders

Double/ Triple Unders

**1 Rep= R+L.

(No Measure)

Optional Finisher

FOR QUALITY (No Measure)

800/500 Alt. Box Step-Ups (24/20)*

Week 4 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)