CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

5 Inchworm + Push Up

10 Alt Groiners + Twist

5 Tempo Air Squats (31X1)

10 Piked Shoulder Taps

5 Tempo Push Ups (31X1)

Into…

2 ROUNDS

10/8 Cal Row

10 Air Squats (RND 2: Empty Bar Front Squat)

8 Kip Swings (RND 2: Kipping Knee Raises)

8 Push Up or Pike Push Up

8 Curtsy Lunges

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

60/50 Cal Row

50 Front Squats (115/75)

40 Toes to Bar

30 Handstand Push-Ups

20 Alt. Pistols

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

50/40 Cal Row

40 Front Squats (75/55)

30 Toes to Something

20 Hand Release Push-Ups

20 Narrow Stance Air Squats

(Score is Rounds + Reps)

KG BB: (35/25)

Partner Workout Option

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

AMRAP x 20 MINUTES*

60/50 Cal Row

50 Front Squats (Athlete Choice)

40 Toes to Bar or Something

30 Handstand or Hand Release Push-Ups

20 Alt. Pistols or Narrow Stance Air Squats

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

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

20 Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)