CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EVERY 2:00 for 4 SETS

:30 Max Big Jump Single Unders

5/5 Single Arm Banded Dante Row

10 Banded Face Pulls

10 Straight Leg Sit-Up

* Loosen ankles and calves for the remainder of time. (Tib/Fib Raises or Ankle Rollouts)

Extended Warm-Up – All

EVERY 3:00 x 3 SETS (No Measure)

12-15 Slow Banded Lat Push-Downs

5 Scap Pull-Ups + Kip Swing*

:30 Crossover Single Unders Practice

*1 Rep = 1 Scap Pull-Up + 1 Kip Swing.

-Rest w/ Time Remaining-

(No Measure)

Workout – Performance

2 SETS* (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

5 Strict Pull-Ups

7 Toes to Bar

18 Crossover Single Unders

-Rest 2:00 b/t Sets-

*Start at beginning of AMRAP on second set.

(Score is Lowest Rounds + Reps)

Workout – Fitness

2 SETS* (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 Ring Rows**

7 Toes to Something

36 Single Unders

-Rest 2:00 b/t Sets-

*Start at beginning of AMRAP on second set.

**Option for 5 Banded Strict Pull-Ups

(Score is Lowest Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)