CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

20 Hops

10/10 Single Leg Hops

10 Alt. Samson Lunge

10/10 Ankle Stretch on Wall/Rig

Into…

2 ROUNDS

30 Single Unders*

10 Cossack Squats

6/6 Knees Over Toe Lunges**

6 Push-Up + Down Dog

*2nd Round Perform Fast Single Unders

**Push your weight and front knee as far forward as possible with foot staying flat on the ground

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Single Leg Squats

*Options:

Single Leg Box Squats

Rig Assisted Single Leg Squats

Plate Assisted Single Leg Squats

Pistol Squats

(No Measure)

Workout – Performance

EVERY 3:00 x 5 SETS (AMRAP – Reps)

50 Double Unders

25/20 Cal Bike

Max Alt. Pistols w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Alt. Pistol Reps)

Workout – Fitness

EVERY 3:00 x 5 SETS (AMRAP – Reps)

75 Single Unders

20/15 Cal Bike

Max Air Squats w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Air Squat Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Tib Raises

1:00 Quad/Glute/Hamstring Foam Roll

10 Elevated Calf Raises

1:00 Back Foam Roll

-Rest as Needed b/t Sets-

(No Measure)