CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (OPTIONAL MOBILITY ROUNDS)

10 Banded Pull Aparts

6/6 Scorpions

10 Banded Pass Throughs

20 Shoulder Taps

Into…

1 ROUND

6 Tempo Push-Ups (31X1)

:30 Hollow Hold

10 KB Deadlifts

Into…

1 ROUND

6 Push-Ups (no tempo)

8/8 Alternating V-Ups

10 Russian KB Swings

Into…

1 ROUND

6 Hand-Release Push-Ups

10 Tuck-Ups/V-Ups

10 KB Swings

Strength – All

Bench Press (10-8-6-4

Wide Grip Bench Press*

)

*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be outside normal Bench grip. Perform 12-15 Zottman Curls after each set.

(Score is Weight)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Hand Release Push-Ups

15 V-Ups

20 KB Swing (53/35)

(Score is Rounds + Reps)

KG KB: (24/16)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Push-Ups

15 Tuck-Ups

20 KB Swing (35/20)

(Score is Rounds + Reps)

KG KB: (16/12)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)