CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

20 Jumping Jacks

16 Band Pull Aparts

12 Alt. Groiners

8 Ring Rows

4 Push-Up to Pike

Extended Warm-Up – All

Metcon (No Measure)

3 SETS

10 Straight Arm Banded Push-Downs

5 Kip Swings

5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up

5 Slow Air Squats + 5 Fast Air Squats

-Rest as Needed b/t Sets-

(No Measure)

Workout – Performance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
NOTE: New Benchmark.

Workout – Fitness

“CINDY (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats

(Score is Rounds + Reps)
NOTE: New Benchmark.

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

30 ROUNDS FOR TIME*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.

(Score is Time)

Optional Cool Down

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)