CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

:40 Cardio Choice

10 Air Squat + Step-Up

10 Push-Up + Alt. Shoulder Tap

10 Alt. Straight Leg Sit-Ups

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice a Gymnastic Skill*

*Skill Options…

Strict Ring Dips

Pike Hold

Pike Box Hold

HS Hold Against Wall

HS Hold + Shoulder Taps

(No Measure)

Workout – All

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Box Step-Overs (20)

20 Push-Ups

20 Sit-Ups

Cardio Choice*

*Cardio Choice Options:

400m Run

30/25 Cal Row or Ski

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)