CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

100m Jog

8 PVC Pass Throughs

8 Bootstrap Squats

8 Calf Raises

8 Knee Push-Ups OR 8 Standard Push-Ups

into…

2 SETS

100m Run

8 PVC Windmills

8 PVC Front Squats

8 Tib Raises

8 Hand Release Push-Ups OR 8 Pike Push-Ups

Strength – Performance

Overhead Squat (3×8*)

*Build to a Moderate+ weight and stay at that weight across all sets.

(Score is Weight)

Strength – Fitness

Front Squat (3×8*)

*Build to a Moderate+ weight and stay at that weight across all sets.

(Score is Weight)

Workout – Performance

3 ROUNDS FOR TIME (Time)

400m Run

21 Overhead Squats (75/55)

12 Handstand Push-Ups

(Score is Time)

KG BB: (35/25)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

400m Run

21 Front Squats (75/55)

12 Push-Ups*

*Options for Push-Ups…

Pike Push-Up

Hand Release

Standard Push-Ups

Knee Push-Ups

(Score is Time)

KG BB: (35/25)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :45 Elevated Calf Raises w/:03 Pause in Bottom

MIN 2 – 5/5 Moose Antlers

(No Measure)