CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Shoulder Taps

3/3 Groiner with a twist

10 Tuck-Ups

10 Air Squat

5 Kip Swings

Into…

1-2 ROUNDS (Time Permitting)

6 Up/Downs

10 DB Front Squats

6 Kipping Knee Raise

Strength – All

Back Squat (5×5*)

*Build to a Heavy weight and stay at same weight across all sets.

(Score is Weight)

Workout – Performance

4 SETS* (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

3 Up-Downs

6 Toes to Bar

9 DB Front Squats (50/35)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

4 SETS* (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

3 Up-Downs

6 Toes to Something

9 DB Front Squats (35/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)