CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

SOLO WARM-UP OPTION

2 ROUNDS

200m Run

8 Walking Lunges

8 Alt. Box Step-Ups*

8 Straight Leg Sit-Ups

*Rnd 2 complete to higher box.

Into…

2 ROUNDS

6 Box Jumps

8 Alt. BB Back Rack Alt. Lunges

10 Sit-Ups

PARTNER WARM-UP OPTION

IN TEAMS OF 2…

2 ROUNDS*

P1: 200m Run

P2: AMRAP of 6 Alt. Box Step-Ups + 8 Sit-Ups

Into…

2 ROUNDS*

P1: 200m Run

P2: AMRAP of 4 Box Jumps + 8 BB Back Rack Alt. Lunges

*Partners work through both sections twice.

Workout – Performance

AMRAP x 25 MINUTES* (AMRAP – Rounds and Reps)

400m Run

30 Box Jumps (30/24)

30 Back Rack Lunges (135/95)

50 Sit-Ups

200m Run

15 Box Jumps

30 Back Rack Alt. Lunges

25 Sit-Ups

*Each 100m counts as 1 rep. For example, if an athlete finishes 1 round + 30 Box Jumps their score would be 1 Rounds + 34 Reps.

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 25 MINUTES* (AMRAP – Rounds and Reps)

400m Run

20 Box Jumps (24/20)

20 Back Rack Lunges (95/65)

40 Sit-Ups

200m Run

10 Box Jumps

20 Back Rack Alt. Lunges

20 Sit-Ups

*Each 100m counts as 1 rep. For example, if an athlete finishes 1 round + 30 Box Jumps their score would be 1 Rounds + 34 Reps.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Partner Workout Option

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

AMRAP x 25 MINUTES*

400m Run**

60 Box Jumps (30/24)

80 Back Rack Alt. Lunges (Athlete Choice)

100 Sit-Ups

*P1 works while P2 rests. 400m Run is completed together, all other work is split as needed.

**Each 100m counts as 1 Rep.

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Half Pigeon Stretch on Box

MIN 2 – Lat Prayer Stretch on Box

MIN 3 – 1:00 Childs Pose

(No Measure)