CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Samson Lunges

10 Alt. Box Step-Overs

10 Alt. Dead Bugs

10 Scap Pull-Ups

Into…

1 ROUND

8 Alt. Lunges + Twist

8 Half Box Jumps

8 Alt. DB Slides

8/8 Single Arm Ring Row

Into…

1 ROUND

8 Back Rack Alt. Lunges

8 Alt. Box Jump Overs

8 Alt. DB Pull-Over

4 Strict Hanging Hollow to Arch*

*Hanging from a bar in an active shoulder position, slowly push the body into a hollow position. Revert back to neutral position and pull the body slowly into an arch position.

Workout – Performance

AMRAP x 16 MINUTES* (AMRAP – Rounds and Reps)

8 Toes to Bar

10 Back Rack Alt. Lunges (95/65)

12 Box Jump Overs (24/20)

*Add 2 reps to each movement after every full round (8-10-12 / 10-12-14 / etc).

(Score is Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

AMRAP x 16 MINUTES* (AMRAP – Rounds and Reps)

8 Knees to Chest

10 Back Rack Alt. Lunges (65/45)

12 Box Jump Overs (20)

*Add 2 reps to each movement after every full round (8-10-12 / 10-12-14 / etc).

(Score is Rounds + Reps)

KG BB: (30/20)

Partner Workout Option

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

AMRAP x 16 MINUTES*

10 Toes to Bar

12 Back Rack Alt. Lunges (Athlete Choice)

14 Box Jump Overs (Athlete Choice)

*P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

(Score is Rounds + Reps)

Finisher

2-3 SETS (No Measure)

10-12 DB Pull-Overs*

12-16 DB Slides

1:00 Max Banded Deadbugs

-Rest As Needed b/t Sets-

*Complete on floor.

(No Measure)