CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

40 Line Hops Forward/Backwards

40 Line Hops Lateral

20 Shoulder Taps + 10 Scap Push Ups

10 PVC Pass Throughs

10 Air Squats

Into…

1 ROUND

60 Single Unders

10 Up Downs Over Bar

8 Snatch Grip Behind the Neck Strict Press

5 Tempo Overhead Squats OR Front Squats (31X1)

Into…

1 ROUND

60 Single Unders OR 30 Double Unders

8 Burpees Over Bar

5 Overhead Squats OR Front Squats

Strength – Performance

Overhead Squat (10-8-6-4*)

*Start Light and build to Moderate-Heavy.

(Score is Weight)

Strength – Fitness

Front Squat (10-8-6-4*)

*Start Light and build to Moderate-Heavy.

(Score is Weight)

Workout – Performance

AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)

20 Double Unders

10 Burpees Over Bar

5 Overhead Squats (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)

40 Single Unders

10 Burpees

5 Front Squats (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Lat/Prayer Stretch on Box

5/5 SLOW Single Leg Box Squats

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)