CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

30 Single Unders

10 KB Deadlifts → 10 RKB Swings*

10 Alt. Lunges**

:30 Plank

:30/:30 Calf Stretch

Into…

2 SETS

15 Big Jump Single Unders + 15 Fast Single Unders

10 SB G2OH → 10 Slam Balls*

10 Air Squats**

:15/:15 Side Plank

:30/:30 Achilles Stretch

*Progress to 2nd movement in 2nd set

**Add in KB/SB in 2nd Set

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Jump Rope Skills*

*Options:

Double Unders

Triple Unders

Crossover Single Unders

(No Measure)

Workout – All

Metcon (AMRAP – Rounds and Reps)

EMOM x 12 MINUTES*

MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges

MIN 3 – :50 Plank Hold

-Rest 1:00-

EMOM x 12 MINUTES*

MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls (Athlete Choice, Mod) + 15 Slam Ball Squats***

MIN 3 – :25/:25 Side Plank Hold

*Pick up where you left off.

**Option for 15 Crossover Single Unders

***Hold Slam Ball any way.

(Score is Total Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Tib Raises

MIN 2 – :45 Calf Smash on KB Horn

MIN 3 – :45 Childs Pose

(No Measure)