CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 SETS
10 Jumping Jacks
10 BB Bent Over Rows
10 Alt. Elbow Punches
5 Scap Push-Up + Shoulder Tap + Shoulder Tap
5/5 Moose Antlers
Into…
2 SETS
5 Jumping Jack Toe Touches
5 Strict Press
5 BTN Strict Press
10 Up-Downs
5/5 Moose Antlers
Workout – Performance
“INFINITY LOOP” (Time)
4 ROUNDS FOR TIME
10 Push Press (75/55)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/75)
10 Bar Facing Burpees
(Score is Time)
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
Workout – Fitness
“INFINITY LOOP (FITNESS)” (Time)
4 ROUNDS FOR TIME
10 Push Press (45/35)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (75/55)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (95/65)
10 Step Over Bar Burpees
(Score is Time)
KG BB1: (20/15)
KG BB2: (35/25)
KG BB3: (42.5/30)
Partner Workout Option
IN TEAMS OF 2… (Calories)
FOR TIME
6 ROUNDS
10 Push Press (Athlete Choice, Light)
10 Up-Downs
-Immediately Into-
4 ROUNDS
12 Push Press (Athlete Choice, Light-Mod)
12 Burpees
-Immediately Into-
2 ROUNDS
15 Push Press (Athlete Choice, Moderate)
15 Burpees Over Bar
*P1 will complete one full round while P2 completes Max Cal Bike. Once a full round is complete P2 will complete a full round while P1 completes Max Cal Bike.
(Score is Total Cal Bike)
Finisher
3 SETS (No Measure)
10/10 DB Bent Over Rows
12-15 DB Upright Rows
:30/:30 Side Plank
-Rest As Needed b/t Sets-
(No Measure)