CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Single Unders

Into…

EMOM x 6 MINUTES

MIN 1 – 20 Shoulder Taps + Plank Hold

MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold

Into…

1:00 Double Under Practice*

*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.

Strength

Shoulder Press (1×6 / 1×4 / 1×2)

STRICT PRESS

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 DB Waist to Overhead (50/35)|(35/20)

10 DB Push Press

40 Double Unders

(Score is Rounds + Reps)