CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP…

AMRAP x 10 MINUTES

10 Plank Alt. Med. Ball Rolls*

10 Alt. Med. Ball Throws**

10 Synchro Sit-Ups

30 Double-Unders (Alt: 60 Single-Unders)***

*Both partners facing each other in a tall plank position. Partners will roll the med. Ball back and forth to each other.

**Partners will do Wall Balls back and forth to each other.

***P1 works while P2 rests. Split work evenly.

OPTIONAL SOLO WARM-UP…

2 ROUNDS

10 Alt. Plank Rotations

10 Med. Ball Front Squats

10 Med. Ball Push Presses to Target

10 Alt. Deadbugs

30 Double-Unders or 60 Single-Unders

Workout of the Week – Performance

DECK THE WALL BALLS (PERFORMANCE) (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

200 Double Unders

150 Wall Balls (20/14)

100 Sit-Ups

50 Strict Pull-Ups

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

(Score is Time)

KG WB: (9/6)

*The third of three Holiday Workouts this week!

Workout of the Week – Fitness

DECK THE WALL BALLS(FITNESS) (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

300 Single Unders

120 Wall Balls (14/10)

80 Sit-Ups

60 Ring Rows

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

(Score is Time)

KG WB: (6/5)

Solo Workout Option – All

2 ROUNDS FOR TIME (Time)

100 Double Unders or 150 Single Unders

75 Wall Balls (Athlete Choice)

50 Sit-Ups

25 Strict Pull-Ups or Ring Rows

(Score is Time)

*The third of three Holiday Workouts this week!

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)