CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 Legs + Hip Row (No Arm Pull)

8 Alt. Lunges + PVC Pass-Through

8 Alt. Kang Squats

4 Yoga Push-Ups

Into…

1 ROUND

1:00 Hip + Arm Row (No Leg Push)

8 Alt. PVC Around the Worlds

8 Slow Air Squats

5-7 Push-Up to Pike

Into…

1 ROUND

1:00 Full Stroke Row

10 PVC Overhead Waiter Squat or Zombie Squat

5-7 Pike Push-Ups

Workout – Performance

EVERY 4:00 x 4 SETS (AMRAP – Reps)

500/400m Row

15 Overhead Squats (95/65)

-Max Handstand Push-Ups in Time Remaining-

-Rest 2:00 b/t Sets-

(Score is Total Reps of Handstand Push-Up)

KG BB: (42.5/30)

Workout – Fitness

EVERY 4:00 x 4 SETS (AMRAP – Reps)

500/400m Row

15 Front Squats (95/65)

-Max DB Push Press (35/20) in Time Remaining-

-Rest 2:00 b/t Sets-

(Score is Total Reps of DB Push Press)

KG BB: (42.5/30)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

1000/800m Row

50 Overhead or Front Squats (Athlete Choice)

30 Handstand Push-Ups or DB Push Press

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Finisher

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Barbell Rollouts

MIN 2 – :45 Side Plank*

MIN 3 – Rest

*Complete one interval on Right Side and the next interval Left Side.

(No Measure)