CrossFit Mettle and Honor – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
20 Jumping Jacks
15 V-Ups or Tuck-Ups
10 Alt. Lunges
:30 Hollow Hold or Rocks
Workout
Metcon (No Measure)
4 SETS FOR QUALITY
“Unbroken” Double Unders*
1:00 Russian KB Swing (Athlete Choice)
1:00 Glute Bridge Hold**
1:00 Toes to Bar
1:00 Elbow Plank
*20 / 30 / 40 / 50 Double Unders increase each set. 1st set = 20 / 4th set = 50.
**Weighted Optional
-Rest 1:00 b/t Sets-
(No Measure)
Optional Finisher
Metcon (Time)
FOR QUALITY
400m Plate Gun Walk (Athlete Choice)*
*30 Mountain Climbers every break.
(Score is Time)