CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10 Bunny Hops + 10/10 Single Leg Hops

10 Elbow Punches

8 BB Good Mornings

6 Cossack Squats

Into…

2 ROUNDS

30 Single Unders

20 Bicycle Crunches

5 Hang Muscle Cleans

5 Front Squats

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3-5 Front Squats*

MIN 2 – :40 Jump Rope Practice**

*Start light and build slightly past workout weight.

**Option to practice singles, doubles, triples, or crossovers.

(No Measure)

Workout – Performance

EVERY 5:00 x 5 SETS (Time)

60 Double Unders

20 Sit-Ups

10 Front Squats (155/105)

20 Sit-Ups

60 Double Unders

(Score is Slowest Set)

KG BB: (70/47.5)

Workout – Fitness

EVERY 5:00 x 5 SETS (Time)

80 Single Unders

15 Sit-Ups

10 Front Squats (115/75)

15 Sit-Ups

80 Single Unders

(Score is Slowest Set)

KG BB: (52.5/35)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises

MIN 2 – :45 Kneeling to Sit Stretch*

MIN 3 – :45 Empty Barbell Quad Smash

*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

(No Measure)