CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

10 Banded Bent Over Rows

8 Plank to Pikes

6/6 Split Squats

4 BB Strict Press

Into…

AMRAP x 4 MINUTES

10 Alt. Walking Lunges

8 Banded Pull Aparts

6 BB Push Press

4 Up Downs

Strength – All

Bench Press (10-8-6-4

Narrow Grip Bench Press*)

*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set.

(Score is Weight)

Workout – Performance

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

24 Walking Lunges

16 Burpees

8 Push Press (115/75)

-Rest 2:00 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

18 Walking Lunges

12 Burpees

8 Push Press (75/55)

-Rest 2:00 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Banded Ankle Distractions

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)