CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
40 Fast Single Unders
10 KB Deadlifts
5 Tempo Push-Ups or Knee Push-Ups (31X1)
5/5 Moose Antlers
Into…
2 ROUNDS
20 Double Unders or Attempts
10 Russian KB Swings
5 Perfect Push-Ups or Knee Push-Ups
10 Alt. Scorpion Stretch
Strength – All
Bench Press (1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Bench Press)
(Score is Weight)
-Rest 2:00 b/t P1 & P2-
Bench Press (2.) 1 SET
Max Rep Bench Press*)
*Use 50% of Heaviest 5-Rep.
(Score is Reps)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Reps)
10-20-30-and so on…
Double Unders
5-10-15-and so on…
Russian KB Swings (70/53)
(Score is Total Reps)
KG KB: (32/24)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Reps)
20-40-60-and so on…
Single Unders
5-10-15-and so on…
Russian KB Swings (53/35)
(Score is Total Reps)
KG KB: (24/16)
Optional Cool Down – All
FOR RECOVERY (No Measure)
15 Slow Arm Haulers
10 Alt. Groiners w/ Thoracic Twist
1:00 Child’s Pose
1:00 Rebound Pose
(No Measure)