CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

8 Bootstrappers

10 Wall Ball Around the Worlds

:30 Plank

12 Plate Hops

Into…

1 ROUND

10 Wall Ball Front Squats

:15/:15 Side Plank

10 Bird Dogs

10 Tuck Jumps

Into…

1 ROUND

10 Wall Ball Thrusters

:30 Hollow Hold

10 Deadbugs

10 Box Jumps

Strength – All

Deadlift (4-3-2-1*)

*Start Mod-Heavy and Build to Heavy.

(Score is Weight)

Workout – Performance

ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

60 Wall Balls (20/14)

Immediately Into AMRAP in Remaining Time of:

6 Deadlifts (275/185)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

KB WB: (9/6)

KG BB: (125/85)

Workout – Fitness

ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

60 Wall Balls (14/10)

Immediately Into AMRAP in Remaining Time of:

6 Deadlifts (185/135)

12 Box Jumps (20)

(Score is Rounds + Reps)

KG WB: (6/5)

KG BB: (85/60)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)