CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL)

15 Band Pull-Aparts

15 Overhead Band Pull Aparts

:40 Banded Lat Stretch (R)

:40 Banded Lat Stretch (L)

Into…

1 ROUND

100m Run

6 Yoga Push-Ups

12 Scap Pull-Ups

6 Step Back Up-Down

Into…

1 ROUND

100m Run

6 Push-Ups to Pike

6/6 Single Arm Ring Row

6 Up-Down

Into…

1 ROUND

100m Run

6 Pike Push-Ups

12 Kip Swings

6 Up-Down to Target

Skill – Performance

EMOM x 5 MINUTES (No Measure)

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

(No Measure)

Skill – Fitness

EMOM x 5 MINUTES (No Measure)

2 DB Deficit Pike Push-Ups

+

3 DB Deficit Push-Ups

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…

Strict Handstand Push-Ups

*Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set.

**Option for Up-Down Ring Muscle-Up

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…

Pike Push-Ups

*Complete 3 Up-Down Pull-Up + 100m Run after each Set.

(Score is Rounds + Reps)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)