CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

3 ROUNDS (6:00 CAP)*

30 Single Unders → 30 High Jump Single Unders → 20 Double Unders

12 Pike Alt. Shoulder Taps → 6 Push-Ups to Pike → 6 Pike Push-Ups

12 Scap Pull-Ups → 12 Kip Swings → 6 Ring Rows

6 Barbell Upright Row → 6 Barbell Up and Over → 12 Alt. Barbell Reverse Lunge

*The arrows imply progressing through movements while working through rounds. EX. R1 Single Unders, R2 High Jumps, R3 DU.

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Back Rack Reverse Lunge (R)

MIN 2 – 10 Back Rack Reverse Lunge (L)

MIN 3 – :45 EZ Cardio

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

24 Double Unders

18 Chest to Bars

12 Back Squat (155/105)|(115/75)

6 Strict Handstand Push-Ups

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

40 Double Unders

30 Chest to Bars

20 Back Squat (155/105)|(115/75)

10 Strict Handstand Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press