CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

10 Alt. Cossack Squats

8 KB Deadlifts

6 Down Dog to Cobra

4 Alt. Groiners

Into…

2 ROUNDS

:30s Double Unders / Single-Single-Doubles

10 Alt. Lunges

8 RKB Swings

6 Up-Downs

4 Cat Cows

Workout – Performance

5 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Double Unders

1:00 – KB Swings (53/35)

1:00 – Burpees

1:00 – Rest

(Score is Total Reps)

KG KB: (24/16)

Workout – Fitness

5 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Single Unders

1:00 – KB Swings (35/26)

1:00 – Burpees

1:00 – Rest

(Score is Total Reps)

KG KB: (16/12)

Partner Workout Option

IN TEAMS OF 2… (Calories)

ON A 24:00 RUNNING CLOCK…

300 Double Unders

200 KB Swings (Athlete Choice)

100 Burpees

-Max Cal Machine of Choice w/ Time Remaining-

(Score is Total Cals)

Finisher – All

3 SETS (No Measure)

30 Alt. V-Ups

1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)