CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

3 Scap Pull-Ups

3 Scap Push-Ups

3 Push-Up to Down Dog

Into…

AMRAP x 3 MINUTES

3 Vertical Jumps (Soft Landing in ¼ Squat)

3 Reps of Lunge-Lunge-Squat

3 Slow DBL DB or KB Deadlifts

Workout – All

4 SETS* (Time)

10 Toes to Bar or Toes to Something

20 Box Jumps (24/20)

30 Push-Ups or Knee Push-Ups

40 Walking Lunges

200m DB Farmer Carry (Athlete Choice)

*Option to Wear 20/14 Weight Vest

-Rest 2:00 b/t Sets-

(Score is Total Time)

Optional Cool Down – All

2-3 SETS (No Measure)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)