CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

WARM-UP

2 ROUNDS

6 Alt. Deadbugs

6/6 SA DB Lat Raise (Light Weight)

4/4 DB Around the World

Into…

3 ROUNDS

30 Big Jump Single Unders*

6/6 SA Ring Row

6 Scap Pull-Ups

6/6 SA Deadlift

* Can transition to Double Unders in the 2nd and 3rd Round

Workout – Performance

Metcon (Time)

5 ROUNDS FOR TIME

100m KB or DB Farmer Carry (Athlete Choice, Heavy)

60 Double Unders

20 Pull-Ups

(Score is Time)

KG KB: (24/16)

Workout – Fitness

Metcon (Time)

5 ROUNDS FOR TIME

100m KB or DB Farmer Carry (Athlete Choice, Heavy)

60 Double Unders

20 Ring Rows

(Score is Time)

KG KB: (16/12)

Finisher

Metcon (No Measure)

3 SETS

10/10 Banded Crossbody Lateral Raises

20 Overhead Banded Tricep Extensions

1:00 Banded Deadbugs

-Rest As Needed b/t Sets-

(No Measure)