CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

5/5 Leg Swings (Forwards/Backwards + Side-to-Side)

10 Slamball Deadlifts

10 Scap Push-Ups

Into…

1 ROUND

200m Run

10 Heel Sweepers

10 Slamball Ground to Overhead

10 Hand Release Push-Ups

Into…

1 ROUND

200m Run

10 Good Mornings

10 Slam Balls

10 Push-Ups

Workout – All

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

400m Run

30 Slam Balls (Athlete Choice)

15 Push-Ups

-Rest 2:00 b/t Sets-

*Start from beginning each AMRAP.

(Score is Lowest Rounds + Reps)

Finisher – All

3 SETS (No Measure)

15-20 DB Pull-Overs*

12-15 Seated Wide Grip DB Curls

*Complete on Wall Ball or Bench.

-Rest As Needed b/t Sets-

(No Measure)