CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

5 Med Ball Front Squat

5 BB Push Press

5 Plank to Pike

5 Hollow Rocks

5 Scap Pull-Ups

Into…

AMRAP x 5 MINUTES

5 Med Ball Thrusters

5 BB Push Jerks

5 Push-Up to Pike

5 Supermans

5 Kip Swings

Workout of the Week – Performance

“MUY CALIENTE (PERFORMANCE)” (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 5 MINUTES

5 Push-Ups

5 Shoulder to Overhead (95/65)

5 Toes to Bar

5 Wall Balls (20/14)**

**Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5.

-Rest 2:00 b/t Sets-

*Restart at 5s the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (42.5/30)

Workout of the Week – Fitness

“MUY CALIENTE (FITNESS)” (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 5 MINUTES

5 Push-Ups or Knee Push-Ups

5 Shoulder to Overhead (65/45)

5 Toes to Something

5 Wall Balls (14/10)**

**Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5.

-Rest 2:00 b/t Sets-

*Restart at 5s the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (30/20)

Optional Murph Prep – All

WEEK 1/ DAY 2 (No Measure)

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)