CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

OPTIONAL MOBILITY ROUND…

5/5 Moose Antlers

10 Alt. Cossack Squats

10 Up Dog to Down Dog

10 Alt. Deadbugs

into…

2 ROUNDS

10 Alt. Lunges*

8 Ring Rows

6 Scap Push-Ups

*2nd Round: Add KB or DB to Goblet position

Into…

2 ROUNDS

:30 Dead Hang on Pull-Up Bar

5 Scap Pull-Ups

10 Sit-Ups

Strength – All

EMOM x 6 MINUTES (No Measure)

Choose one Gymnastic Option…

Gymnastic Options…

3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups

3-5 Banded Strict Pull-Ups

5-7 Ring Rows / Vertical Ring Rows

(No Measure)

Workout – Performance

3 SETS* (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Pull-Ups

6 Hand Release Push-Ups

8 DB Goblet Alt. Lunges (50/35)

12 Sit-Ups

-Rest 1:30 b/t Sets-

*Restart at the beginning of each AMRAP.

(Score is Lowest Rounds & Reps)

KG DB: (22.5/15)

Workout – Fitness

3 SETS* (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Jumping Pull-Ups

6 Push-Ups

8 DB Goblet Alt. Lunges (35/20)

12 Sit-Ups

-Rest 1:30 b/t Sets-

*Restart at the beginning of each AMRAP.

(Score is Lowest Rounds & Reps)

KG DB: (15/10)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)