CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Groiners

20 Mountain Climbers

30 Shoulder Taps

Into…

1 ROUND

10 Box Step Ups

10 Scap Pull Ups

10 Kip Swings

5 Push Up to Pike

Into…

1 ROUND

10 Box Jumps

10 Kipping Knees to Chest

10 Tempo Strict Press (31×1)

Strength – All

Push Press (5-5-5-5-5*)

*Start Light and build to Mod-Heavy.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

40 Box Jumps (24/20)

30 Toes to Bar

20 Push Press (135/95)

20 Box Jumps (30/24)

15 Toes to Bar

10 Push Press

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

FOR TIME (Time)

40 Box Jumps (20)

30 Toes to Something

20 Push Press (95/65)

20 Box Jumps (24/20)

15 Toes to Something

10 Push Press

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)