CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

20 Band Pull-Aparts

20 Banded Rows

20 Alt. Groiners

10 Scap Pull-Ups

10 Scap Push-Ups

10 Alt. Cossack Squats

Workout

Metcon (AMRAP – Rounds and Reps)

“CINDY” or “MARY”

“CINDY”

AMRAP x 20 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)

OR

“MARY”

AMRAP x 20 MINUTES

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB get dropped, both athletes must perform 10 Up-Down + Tuck Jumps.

(Score is Rounds + Reps)