CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

200m Group Run

Immediately into…

AMRAP x 5 MINUTES

10 Jumping Jacks

5 Russian KB Swings*

5 Reps of Pike to Push-Up

10 Jumping Jacks

5 Full KB Swings*

5 Tuck-Ups or Reverse Crunches

*Use a Light or Moderate KB for Warm-Up

Workout of the Week – Performance

“QUEEN BEE (PERFORMANCE)” (Time)

7 ROUNDS FOR TIME*

14 V-Ups

14 DB Bench Press (50/35)**

14 KB Swing (70/53)

14 Burpees To Target***

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

***Target ideally 6′ above standing reach.

(Score is Time)

KG DB: (22.5/15)

KG KB: (32/24)

Workout of the Week – Fitness

“QUEEN BEE (FITNESS)” (Time)

7 ROUNDS FOR TIME*

14 Tuck-Ups

14 DB Bench Press (35/20)**

14 KB Swing (53/35)

14 Burpees

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

(Score is Time)

KG DB: (15/10)

KG KB: (24/16)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1&2 – Foam Roll

MIN 3 – :45 Child’s Pose

(No Measure)