CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Toe Tap Jumping Jacks

30 Mountain Climbers

20 Shoulder Taps + 10 Scap Push-Ups

10 Scap Pull Ups

:30 Single DB Gun Hold

Into…

1 ROUND

20 Arm Crossing Jumping Jacks

10 Up-Downs

20 Shoulder Taps + 10 Scap Push-Ups

10 Kip Swings

:30 Single DB Gun Hold

Into…

1 ROUND (Time Permitting)

10 Slow Single DB Bicep Curls

10 Strict Sit-Ups

10 Up-Down to Target

Workout – Performance

AMRAP x 18 MINUTES (AMRAP – Reps)

5-10-15-and so on…

Up-Down Pull-Ups

10-15-20-and so on…

Sit-Ups

(Score is Total Reps)

Workout – Fitness

AMRAP x 18 MINUTES (AMRAP – Reps)

5-10-15-and so on…

Up-Down Jumping Pull-Up

10-15-20-and so on…

Sit-Ups

(Score is Total Reps)

Finisher – All

3 SETS (No Measure)

7 Bottom to Half Empty BB Curls

7 Top to Half Empty BB Curls

7 Full Empty BB Curls

-Rest As Needed b/t Sets-

(No Measure)