CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Inchworm w/ Push Up

10 Piked Shoulder Taps

10 Scap Push Ups

10 Bird Dogs

10 Kip Swings

Into…

1 ROUND

7 Push Ups

10 KB Deadlifts

7 Hand Release Push Ups

10 Russian KBS

7 Kipping Knee Raises

:10 Handstand/ Pike Hold

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Toes to Bar

10 Hand Release Push-Ups

20 Russian KB Swings (70/53)

10 Strict Handstand Push-Ups

(Score is Rounds + Reps)

KG KB: (32/24)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Toes to Something

10 Push-Ups

20 Russian KB Swings (53/35)

10 Pike Push-Ups

(Score is Rounds + Reps)

KG KB: (24/16)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

40 Toes to Bar

20 Hand Release Push-Ups or Push-Ups

40 Russian KB Swings (Athlete Choice)

20 Strict Handstand Push-Ups or Pike Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Finisher – All

FOR QUALITY (No Measure)

10-15-20-15-10

DB Floor Press

DB Hammer Curls

(No Measure)