CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Alt. Step-Ups

10 Alt. DB Goblet Lunges

10 Alt. Dead Bugs

5/5 Hand Over Hand Ring Rows (switch top hand at 5)

into…

2 ROUNDS

8 Box Jumps

8 Alt. DB Suitcase Step-Ups (switch hands at 4)

8 Sit-Ups

4 Strict Knee Raises

Workout – Performance

AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

20 Box Jumps (24/20)

20 Sit-Ups

6 DB Farmers Alt. Box Step-Up (50/35)*

2 Rope Climbs

*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

20 Box Jumps (20)

20 Sit-Ups

6 DB Farmers Alt. Box Step-Up (35/20)*

6 Strict Knees to Chest

*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.

(Score is Rounds + Reps)

KG DB: (15/10)

Finisher – All

2-3 SETS (No Measure)

12-15 DB Pullovers

12-15 DB Upright Rows

1:00 Alt. DB Slides

-Rest As Needed b/t Sets-

(No Measure)