CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

10 Alt. Groiners

:30 Plank

10 Good Morning

Into…

1 ROUND

100m Run

10 Alt. Box Step-Ups

20 SB Plank Taps

10 SB Deadlifts

Into…

1 ROUND

200m SB Run (SB Optional)

10 Box Jumps

10 Sit-Ups

10 Slam Balls

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

50 Box Jumps (Athlete Choice)

40 Sit-Ups

30 Slam Balls (Athlete Choice)

200m Slam Ball Run

*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.

(Score is Rounds + Reps)

Solo Workout Option – All

4 SETS (Time)

20 Box Jumps (Athlete Choice)

25 Sit-Ups

30 Slam Balls (Athlete Choice)

100m Slam Ball Run

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)