CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

EMOM x 4 (:40 ON/:20 OFF)

Min 1: Inchworm + Push Up

Min 2: Bootstrappers

Min 3: Alt Pigeons

Min 4: Cossack Squats

Into…

AMRAP x 6 MINUTES

30 Single Unders (*Option 20 DUBs after 1ST RND)

10 Air Squats (*Add WB after 1ST RND)

10 WB Push Press

10 Bird Dogs

Strength – All

Back Squat (1×5 @ RPE 6

1×5 @ RPE 7

1×5+ @ RPE 8)

(Score is Weight)

Week 2 of 6

Strength | 5-3-1 Cycle

Workout – Performance

10 ROUNDS FOR TIME (Time)

12 Wall Balls (20/14)

30 Double Unders

(Score is Time)

KG WB: (9/6)

Workout – Fitness

10 ROUNDS FOR TIME (Time)

10 Wall Balls (14/10)

60 Single Unders

(Score is Time)

KG WB: (6/5)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)