CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

6 Alt. 90-90 Hip Rotations

6 Air Squats to Med. Ball

6 Scap Pull-Ups + 6 Kip Swings

12 Alt. Step Overs

Into…

1 ROUND

6 Cat/Cows

6 Med. Ball Thrusters

6 Bigger/Dynamic Kip Swings

12 Low Landing Box Jumps*

Into…

1 ROUND

6/6 Moose Antlers

15 Wall Balls

6 Toes to Bar/Something

12 Box Jump Overs

*Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over.

Strength – All

EMOM x 6 MINUTES (Weight)

1 Power Clean

+

1 Front Squat

+

1 Hang Clean*

*Option for Power or Squat. Start Light and build slightly past Workout Weight.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

100 Wall Balls (20/14)

80 Box Jump Overs (24/20)

60 Toes to Bar

40 Power Cleans (135/95)

20 Front Squats

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Workout – Fitness

FOR TIME (Time)

100 Wall Balls (14/10)

80 Box Jump Overs (20)

60 Knees to Chest

40 Power Cleans (95/65)

20 Front Squats

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Scorpions

10 Alt. 90-90 Hip Rotations

:45/:45 Piked Calf Stretch

-Rest as Needed b/t Sets-

(No Measure)