CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUNDS

10/10 Leg Swings

10 WB Front Squat

10 Scap Pull Ups

10 Alt. Hip Openers (over the hurdle)

Into…

1 ROUNDS

10 Lunges

10 WB Push Press

10 Kip Swings

10 Alt. Cossack Lunges

Into…

1 ROUNDS

10 Syncro Ping Pong Wall Balls

8 Knees to Chest

6 Goblet Lunges

(10 MIn Cap)

Partner Workout Option

The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

150 Ping-pong Wallballs 20/14

50 Syncro T2B

40 Syncro Goblet Lunges 35/20

(Score is Rounds + Reps)
Let’s be with Coach Jake in spirit as he takes on this WOD in Miami this weekend!

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Partner Workout Option

The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

150 Ping-pong Wallballs 20/14

50 Syncro T2B

40 Syncro Goblet Lunges 35/20

(Score is Rounds + Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)