CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Bunny Hops

10/10 Single Leg Hops*

5 Scap Push-Ups

20 Slow Alt. Shoulder Taps

:30 Plank Hold**

*Single Unders 2nd Round

**Tuck Hold 2nd Round

Into…

2-3 ROUNDS (Time Permitting)

15 Fast Single Unders or Double Unders

10 Push-Ups or Knee Push-Ups

10 Sit-Ups

Strength – All

Bench Press (3×8*)

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

Week 2 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Workout – Fitness

“ANNIE (FITNESS)” (Time)

FOR TIME

100-80-60-40-20

Single Unders

40-30-20-20-10

Sit-Ups

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Banded Ankle Distractions

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)