CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Calf + Tib Raises

10 WB Lunges

20 Bunny Hops

10 WB Strict Press

30 Single Unders

10 WB Front Squats

Into…

2 ROUNDS

:20 Double Under Practice

10 Wall Ball Thrusters*

10 Push-Ups

5/5 Moose Antlers

*RND 2, complete 10 Wall Balls.

Strength – All

Bench Press (3×4*)

*Use the same Heavy Weight for All Sets

(Score is Weight)

Week 4 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

AMRAP x 10 MINUTES* (AMRAP – Reps)

5-10-15 and so on…

Wall Balls (20/14)

*Complete 35 Double Unders After Every Set

(Score is Total Reps of Wall Balls)

KG WB: (9/6)

Workout – Fitness

AMRAP x 10 MINUTES* (AMRAP – Reps)

5-10-15 and so on…

Wall Balls (14/10)

*Complete 70 Single Unders After Every Set.

(Score is Total Reps of Wall Balls)

KG WB: (6/5)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

2:00 Lat/Upper Back Foam Roll

10 Up Dog to Down Dog

10/10 Banded Standing Shoulder External Rotation

(No Measure)