CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

EMOM x 9 MINUTES

MIN 1 – 10 Jumping Jacks + 6 Alt Groiners

MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches

MIN 3 – 10 Step Ups + 6 Box Push-Ups

into…

*FINISHER/SHOULDER PREP*

EVERY 3:00 x 3 SETS

12/12 Single Arm DB Row

20-25 Supinated Band Pull-Aparts

*Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body!

-Rest w/ Time Remaining-

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Air Squats

10 DB Farmers Alt. Step-Ups (50/35)|(24/20)

20 Hand Release Push-Ups

10 DB Farmers Alt. Step-Ups

20 Sit-Ups*

*GHD Optional.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Air Squats

10 DB Farmers Alt. Step-Ups (35/20)|(20)

20 Push-Ups

10 DB Farmers Alt. Step-Ups

20 Sit-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

Finisher – All

EVERY 3:00 x 3 SETS (No Measure)

12/12 Single Arm DB Row

20-25 Supinated Band Pull-Aparts

-Rest w/ Time Remaining-

(No Measure)