CrossFit Mettle and Honor – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (8min CAP)
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED (7 min CAP)
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
Strength
Shoulder Press (3-3-3-3-3)
3-3-3-3-3
Strict Press
*Start moderate and build to heaviest set of 3.
(Score is Weight)
Workout
RX: Metcon (Time)
FOR TIME
2 ROUNDS
15 Push Press (115/75)
25 Box Jump (24/20)
-Rest 1:00-
1 ROUND
30 Push Press (115/75)
50 Box Jumps (24/20)
(Score is Total Time)
SC: Metcon (Time)
FOR TIME
2 ROUNDS
15 Push Press (75/55)
25 Box Jump (24/20)
-Rest 1:00-
1 ROUND
30 Push Press (75/55)
50 Box Jumps (24/20)
(Score is Total Time)
BG: Metcon (Time)
FOR TIME
2 ROUNDS
10 Push Press (55/35)
20 Box Jump (20/16)
-Rest 1:00-
1 ROUND
25 Push Press (55/35)
40 Box Jumps (20/16)
(Score is Total Time)