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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

Into…

2 ROUNDS

5/5 Side Lunge or Cossack Squat

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Alt. Plank Shoulder Taps

Into…

2 ROUNDS

10 Alt. Step-Ups

10 Slam Ball Hang to Overhead

5 Knee Push-Ups + 5 Push-Ups

Into…

1:00 Cardio Choice

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

20 Slam Balls (Athlete Choice)*

8/8 Lateral Box Step-Ups (24/20)

200m Run

10 Hand Release Push-Ups

8 Slam Ball Alt. Box Step-Overs*

*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Overs with a Plate.

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

2:00 Run for Distance

16 Slam Balls (Athlete Choice)*

12 Alt. Box Step-Ups (24/20)

1:00 Run for Distance

10 Push-Ups

8 Slam Ball Alt. Box Step-Ups*

*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Ups with a Plate.

(Score is Rounds + Reps)

Finisher

FOR QUALITY (No Measure)

2 SETS

5 Slam Ball Jefferson Curls

20 Slam Ball Deadbugs

1:00 Slam Ball Tall Plank Taps

-Rest As Needed b/t Sets-

(No Measure)