CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

6 Air Squats

4 Sumo Stance Bodyweight Good Mornings

6 Alt. Step-ups

4 Knee/Regular Push-ups

6/4 Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

6 WB Front Squats OR WB to a Target

4 Sumo Deadlifts Barbell OR KB*

6 Box Jumps Step Down

4 Burpees OR Strict Presses*

6/4 Cal Row

Workout – Performance

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
(Score is Total Reps)

KG WB: (9/6)

KG BB: (35/25)

Partner Workout Option – Performance

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

20 Wall Balls (Athlete Choice)

20 Sumo Deadlift High Pull (75/55)

20 Box Jumps (20)

20 Push Press

20/15 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG WB: (9/6)

KG BB: (35/25)

Workout – Fitness

“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)

3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest

(Score is Total Reps)

KG WB: (6/5)
KG KB: (24/16)

Partner Workout Option – Fitness

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

15 Wall Balls (Athlete Choice)

15 KB Sumo Deadlift (53/35)

15 Box Jumps (20)

15 Burpees

15/12 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 15 Wall Balls, P2 does 15 KB Sumo Deadlift, P1 does 15 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG WB: (6/5)

KG KB: (24/16)

Finisher

Metcon (No Measure)

3 SETS

15-20 Empty Barbell Reverse Curls

15-20 Empty Barbell Skull Crushers

1:00 Plate Sit-Ups (Light)

-Rest As Needed b/t Sets-

(No Measure)