CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100 Run

10 Pike Alt. Shoulder Taps

10 Good Mornings

5/5 Single Arm DB Strict Press

Into…

2 ROUNDS

200m Run

5 Plank Walk Outs*

10 Alt. DB Deadlifts

5/5 Single Arm DB Push Press

*Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps.

Skill – All

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

Practice Handstand Hold or Handstand Walking

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)

2 Wall Walks

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

20 Alt. DB Hang Power Clean & Jerks (35/20)

2 Scaled Wall Walks

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)