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CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 SETS

8 Lunge-Lunge-Squat

8 Alt. Box Step-Overs

8 Up-Downs

8 Ring Rows or 4-6 Strict Pull-Ups

Into…

1-2 SETS

8 KB or DB Goblet Lunges

8 Box Jump Overs

8 Burpees

8 Kip Swings

Skill – All

EVERY 1:30 x 5 SETS (No Measure)

Complete 1 Round of Gymnastics Complex:

Option 1…

1 Strict Ring Muscle-Up

+

1 Muscle-Up

+

3 Ring Dips

Or…

Option 2…

2 Strict Pull-Up

+

3 Kipping Pull-Up

(No Measure)

Partner Workout Option

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

AMRAP x 20 MINUTES

40 Box Jump Overs (Athlete Choice)

40 KB or DB Goblet Alt. Lunges (Athlete Choice)

20 Burpee Ring Muscle-Ups or Burpee Pull-Ups

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

(Score is Rounds + Reps)

Workout – Performance

EVERY 4:00 x 4 SETS (AMRAP – Reps)

20 Box Jump Overs (24/20)

20 KB or DB Goblet Alt. Lunges (70/50)

Max Burpee Ring Muscle-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Burpee Muscle-Ups)

KG KB: (32/24)

Workout – Fitness

EVERY 4:00 x 4 SETS (AMRAP – Reps)

20 Box Jump Overs (20)

20 KB or DB Goblet Alt. Lunges (53/35)

Max Burpee Pull-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Burpee Pull-Ups)

KG DB: (24/16)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose

5 Cat/Cows

:30 Happy Baby

1:00 Rebound Pose

(No Measure)