CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Step-Ups

5 Push-Up to Pikes

10 Sit-Ups

10 Glute Bridges

Into…

AMRAP x 5 MINUTES

5/5 Single Leg Step-Ups

3 Inch Worm + 2 Push-Ups

10 Tuck-Ups

5/5 Single Leg Glute Bridges

Workout – Performance

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 3 Wall Walks

MIN 2 – 20 V-Ups

MIN 3 – Max Single DB Alt. Box Step-Ups (50/35)|(24/20)*

MIN 4 – Rest

*DB can be held any way above the waist.

(Score is Lowest Step-Ups)

KG DB: (22.5/15)

Workout – Fitness

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 2 Half Wall Walks

MIN 2 – 20 Tuck-Ups

MIN 3 – Max Single DB Alt. Box Step-Ups (35/20)|(20)*

MIN 4 – Rest

*DB can be held any way above the waist.

(Score is Lowest Step-Ups)

KG DB: (15/10)

Finisher – All

2-3 SETS (No Measure)

12-15 DB Bent Over Row

15-20 DB Floor Press

-Rest 1:30 b/t Sets-

(No Measure)