CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

5 Banded Pull Aparts

5 Scap Push-Ups

5 Scap Pull-Ups

10 Alt. Deadbugs

Into…

AMRAP x 5 MINUTES

5 Banded Lat Push-Downs

5 Tuck-Ups

5/5 SA DB Arnold Press

5 Kip Swings

Skill – All

EMOM x 5 MINUTES (No Measure)

1 Strict Pull-Up or Dynamic Kip Swing

+

1 Pull-Up or Half Pull-Up

+

1 Chest to Bar or Pull-Up

(No Measure)

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

20 DB Floor Press (50/35)

25 Sit-Ups*

20 Pull-Ups

-Into-

2 ROUNDS FOR TIME

20 DB Floor Press

25 Sit-Ups*

15 Chest to Bar Pull-Ups

-Into-

1 ROUND FOR TIME

20 DB Floor Press

25 Sit-Ups*

10 Bar Muscle-Ups

*Option for 20 GHDs.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

15 DB Floor Press (35/20)

20 Sit-Ups*

20 Ring Rows

-Into-

2 ROUNDS FOR TIME

15 DB Floor Press

20 Sit-Ups*

15 Jumping Pull-Ups

-Into-

1 ROUND FOR TIME

15 DB Floor Press

20 Sit-Ups*

10 Pull-Ups**

*Option for 20 GHDs.

**Option for Chest to Bar

(Score is Time)

KG DB: (15/10)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)