CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 200/150m Row

MIN 2 – :45 Max Scap Push-Ups + Alt. Shoulder Taps

MIN 3 – 50 Single Unders + Alt. Ankle Rolls

MIN 4 – :45 Alt. DB Around the Worlds

Strength – Performance

Metcon (Weight)

EMOM x 5 MINUTES

4 Strict Press

-Into-

EMOM x 4 MINUTES

3 Push Press

-Into-

EMOM x 3 MINUTES

2 Push Jerk

*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EMOM x 5 MINUTES

4 Strict Press

-Into-

EMOM x 4 MINUTES

3 Push Press

-Into-

EMOM x 3 MINUTES

2 Push Press or Push Jerk

*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Press / Push Jerk is Moderate-Heavy for all sets.

(Score is Weight)

Workout – Performance

Metcon (Time)

4 SETS

ON A 4:00 RUNNING CLOCK…

50 Double Unders

30/25 Cal Row

7/7 Single Arm DB Shoulder to Overhead (Athlete Choice, AHAP)*

-Rest with Time Remaining-

(Score is Slowest Set)

Workout – Fitness

Metcon (Time)

4 SETS

ON A 4:00 RUNNING CLOCK…

75 Single Unders

25/20 Cal Row

10/10 Single Arm DB Push Press (Athlete Choice, Moderate)*

-Rest with Time Remaining-

(Score is Slowest Set)

Optional Cool Down

Metcon (No Measure)

3 SETS

5/5 Side Lying Open Books

15 Single DB Floor Pullovers

1:00 Lacrosse Ball Smash*

*Option to smash calves / shoulders / lats

(No Measure)