CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

6 Alt. Groiners

6/6 Russian Step Up

8/8 DB Half Kneeling Arnold Press

8 Alt. DB Goblet Cossack Squats

10/10 Banded Split Stance Pallof Press

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Wall Ball (20/14)

15 Up-Downs

Box Jumps*

*Box Height + Reps Change Each Round…

RND 1= 20 Reps (20)

RND 2= 15 Reps (24/20)

RND 3= 10 Reps (30/24)

RND 4= 20 Reps (20)

And so on…

(Score is Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Wall Ball (14/10)

15 Up-Downs

Box Jumps*

*Box Height + Reps Change Each Round…

RND 1= 20 Reps (20)

RND 2= 15 Reps (20)

RND 3= 10 Reps (24/20)

RND 4= 20 Reps (20)

And so on…

(Score is Rounds + Reps)

KG WB: (6/5)

Finisher

3 SETS* (No Measure)

7 Bottom to Half Empty BB Curls

7 Top to Half Empty BB Curls

7 Full Empty BB Curls

*Complete each set w/ a different grip.

Grip Options:

Pronated

Supinated

Wide/ Narrow

Mixed

Reverse

-Rest As Needed b/t Sets-

(No Measure)