CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

8/8 Kettlebell DL

5 Scap Push-Up + :30 Plank

Into…

2 ROUNDS

100m Run

5 Tempo Push-Up (31X1)

8/8 Single Arm Kettlebell Swing

5 Scap Pull-Ups + :30 Bar Hang

Workout – Performance

AMRAP x 24 MINUTES (AMRAP – Rounds and Reps)

400m Run

15 Hand Release Push-Ups

:45 Plank Hold

5/5 KB or DB Hang Snatch*

:45 Bar Hang

*KB Weight (53/35)

DB Weight (50/35)

(Score is Rounds + Reps)

KG KB: (24/16)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 24 MINUTES (AMRAP – Rounds and Reps)

400m Run

15 Push-Ups

:30 Plank Hold

5/5 KB or DB Hang Snatch*

:30 Bar Hang

*KB Weight (35/26)

DB Weight (35/20)

(Score is Rounds + Reps)

KG KB: (16/12)

KG DB: (15/10)

Optional Cool Down – All

3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Cat/Cows

10 Alt. Bird/ Dogs

-Rest as Needed b/t Sets-

(No Measure)