CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1:00 Cardio

Into…

2 ROUNDS

10 Scap Push-Ups

7 Up Downs with Shoulder Tap

7/7 DB Strict Press

10 Slam Ball Ground to OH

Workout – All

AMRAP x 20 MINUTES* (AMRAP – Rounds and Reps)

3:00 Cardio Choice**

10/10 Single Arm DB Push Press (Athlete Choice, Mod)

20 Slam Balls (Athlete Choice)

20 Up-Downs

*NOTE — Choose a pace on this workout that fits your need. Needing recovery — slow and consistent. Needing intensity — push the pace.

**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.

(Score is Rounds + Reps)

Post-Workout Strength – All

Bench Press (3×6*)

*Build to a Moderate-Heavy weight and stay at that weight across all sets. If you benched last week for the 8s, try to go heavier this week.

(Score is Weight)