CrossFit Mettle and Honor – CrossFit
Warm-Up (No Measure)
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)
*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)