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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Single Unders

5 Bootstrappers + 5 Air Squats

10 Slow Shoulder Taps

8 Arm Haulers

6/6 Single Arm DB Press*

*Round 2 Perform DB Push Press

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

:30 Double Under Practice

-Into-

1-3 Strict HSPU*

+

3-5 Kipping HSPU

*If able, complete complex unbroken. 1 SET = All Movements.

-Rest As Needed b/t Sets-

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

:30 Single Under Practice

-Into-

2/2 Single Arm DB Deficit Push-Up*

+

4-6 Slow Hand Release Push-Ups

*1 SET = All Movements.

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

40 Double Unders

8/8 Single Arm DB Push Press (50/35)

10 Handstand Push-Ups

20 Air Squats

4/4 Single Arm DB Push Press

4 Strict Handstand Push-Ups

-Rest 3:00 b/t Sets-

*Restart from the beginning on second AMRAP.

(Score is Lowest Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

60 Single Unders

8/8 Single Arm DB Push Press (35/20)

10 Push-Ups

20 Air Squats

4/4 Single Arm DB Push Press

5 Hand Release Push-Ups

-Rest 3:00 b/t Sets-

*Restart from the beginning on second AMRAP.

(Score is Lowest Rounds + Reps)

KG DB: (15/10)