CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

40 Single Unders → 20 Double Unders

8 KB Deadlifts → 8 RKB Swings

4 Push-Up to Pike → 4 Up-Downs

8 Bootstrap Squats → 8 Air Squats

*Transition to 2nd movement at 4:00 mark

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Handstand Skill*

*Options…

HS Walking

Freestanding HS

Wall Handstand

Pike Box Walking

(No Measure)

Workout – All

TABATA (8 SETS :20 ON/:10 OFF) (AMRAP – Reps)

TABATA 1 – Double or Single Unders

TABATA 2 – Russian KB Swing (Athlete Choice)

TABATA 3 – Burpees

TABATA 4 – Air Squat

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)