CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Air Squat

6 Up/Down

4 Push-Up

2/2 Groiner

Into…

2 ROUNDS

5 Power Clean

10 Elbow Punches

5 Front Squats

5 Burpees

Strength – All

Front Squat (3-3-3-2-2-1*)

*Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy

(Score is Weight)

Workout – Performance

5 SETS (AMRAP – Rounds and Reps)

AMRAP x 2 MINUTES*

3 Front Squats (155/105)

5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (70/47.5)

Workout – Fitness

5 SETS (AMRAP – Rounds and Reps)

AMRAP x 2 MINUTES*

3 Front Squats (115/75)

5 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)